THURSDAY WORKOUT

An Open twist!   SKILLS: Every 1:30 for 12:00 (4 rounds each) perform: ODD – 2-5 Muscle Ups, :30 CTB or Chin Above Bar Pull Ups, :30 T2B or :40-:50 Kipping practice EVEN – 3-5 Deficit Handstand Push Up, :30 Standard HSPU, :30-:40 Wall Kick Ups/Holds, :40-:50 Kipping Practice *

THURSDAY WORKOUT

Skill work continues!   SKILL: T2B and Double Unders + Muscle up transitions/false grip strength Or 50% of your best max muscle up set every 1:30-2:00 for 5 total sets (15-20 minutes to practice)   WORKOUT: 5 T2B (7 Knee Raises)(Unbroken, if able) 10 KB Goblet Walking Lunges (35/53#)(53/70# upscale,

FRIDAY WORKOUT

Test out!   CORE: :30 Hanging Hollow Hold :30 Rest :30 Hanging Superman :30 Rest 2x through   STRENGTH: 1RM Strict Press * 60, 75, 85, 90, 95, 101% (Beat your old 1RM by 2-5# or so) * 15 minutes or so   WORKOUT: 75′ DB/KB Loaded Walking Lunges (35’s/53-55’s)(25′

THURSDAY WORKOUT

Skills and volume…   SKILLS: Kipping HSPUs, Pull Ups and Muscle Ups * 15-20 minutes   WORKOUT: 3/5 STRICT Deficit HSPUs (2/4″) 10 Weighted Walking Lunges (35/53’s) 12/15 STRICT Pull Ups * 20 minute AMRAP *   Make the HSPUs more strength based, pull ups closers to the endurance end

THURSDAY WORKOUT

Skills and drills!   SKILL PRACTICE: Rope Climbs and HSPUs + Some Pistol skill work with good knee and hip positions… If you can’t keep your heel down and knee in proper alignment then scale the movement down some…   WORKOUT: 1 Legless Rope Climbs (Leg Assisted) 5 STRICT Handstand

MONDAY WORKOUT

New Week!’   STABILITY: RKC Planks :30 on / :30 off * 2 sets only back to back   STRENGTH: Back Rack Alternating Reverse Lunges (2 Reps on Each Side) * Work up to a challenging/heavy load, but with more emphasis on keeping your front shin completely vertical throughout each

FRIDAY WORKOUT

A little change of pace!   STRENGTH: 6 Step Front Rack Barbell Walking Lunge (Must Clean into place each set) * Work up to the best load you can with your front knee in perfect position in 20 minutes   WORKOUT: 5 KB Snatches (Left Arm)(53#/70#) 5 KB Snatches (Right

MONDAY WORKOUT

New week!   STRENGTH/POWER COMPLEX: 1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks *Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position * Work up to a potential new Strict Press 1RM,

FRIDAY WORKOUT

Murph training?   SHOULDER STABILITY: 10 Reps of KB Turkish Get Ups * DON’T RUSH ON THESE! * Perform 1 full rep on your left arm, then 1 on your right arm, then repeat 5 total times with a light to moderate weight   STRENGTH: 3 Rep Strict Press from

WEDNESDAY WORKOUT

Test day!   POWER/SKILL: 1 Power Snatch + 2 Overhead Squats * Build up to the best weight possible in 15-20 minutes * Try to work your weaker position, but you have the option of starting from the Hang or the Floor for this one   WORKOUT: 20 Foot Goblet

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse

THURSDAY WORKOUT

New gymnastics work!   SKILLS: 5-10 minutes Handstand Push Up positioning review and practice   SKILL/TESTING: Every minute for 10 minutes: ODD – 1-2 Weighted Chin/Pull Ups (Scale – 1-2 Bodyweight, 2-3 Seated, 5 sec weighted Negatives) EVEN – 1-2 Strict Deficit HSPUs (Scale – Slightly above parallel or box)

THURSDAY WORKOUT

Don’t forget to use your new testing numbers for the first part!   GYMNASTICS: *Keep working strict Muscle Up progressions if you have the baseline strength…   OTHERWISE…   1 set of 60% 1RM Strict UNBROKEN CTB or Chin Above Pull Ups (This should be 1 or 2 more than

WEDNESDAY WORKOUT

Power endurance under some time pressure….   POWER ENDURANCE: 15-20 minutes Perform 5 Squat Clean Thrusters for best load across 4 sets preforming a new set every 3:30 minutes…   These 5 reps don’t have to be unbroken, but you will have only 1:00 to complete all 5 reps in

FRIDAY WORKOUT

Tires!   SKILL: Take 10-15 minutes depending on class sizes and work/refresh some tire flip technique & efficiency   WORKOUT: 2:00 Tire Flip AMRAP (10-15 reps) *We will try to go 3 at a time 5 Legless Rope Climbs (No jump) *Sub – Legs or 10 Seated 100 Double Unders

MONDAY WORKOUT

Starting the week off right!   POWER/BAR SPEED: Perform the following every minute on the minute using 70% of your 1RM for 10 total minutes: Hang Power Snatch + Power Snatch from Floor * Work perfect transition positions, pull power & bar speed during the middle of the lift