WEDNESDAY WORKOUT

Last chance for some practice before 18.3!   GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini

MONDAY WORKOUT

Prep for the sure to be gymnastics filled 18.3!   STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total   POWER: 2 Rep Push Press from a Rack * Up

WEDNESDAY WORKOUT

Little Open prep for 18.2…   GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats  

THURSDAY WORKOUT

Skills and an open repeat!   SKILLS: Every minute on the minute for 15:00: 1st – Toes 2 Bar or Muscle Ups (:30-:40) 2nd – HSPUs (:30-40) * Try partner assisted! 3rd – Double/Triple Unders (:30-:40)   WORKOUT: 7 Muscle Ups (Rings Preferred) 50 Wall Ball (14/20#)(10/20#-9′) 100 Double Unders

THURSDAY WORKOUT

Open prep… Day 2?   SKILL: Every min on the min for 10:00 Odd – 1-4 Muscle Ups/3-6 CTB/Chin Pull Ups/:30-:40 of kipping practice Even – 3-5 Kipping HSPUs/2-3 Slow Negatives with Kip out/Box HSPUs * Pick your options wisely and safely!   WORKOUT: 100 Calories on the Rower (6:30

THURSDAY WORKOUT

Skills and a barbell wod!   SKILLS: A variety of strict, kipping and transition skill and movements that will be on the board that you can choose from to work on for 15-20 minutes   WORKOUT: 9 Power Clean (60% 1RM Push Jerk) 7 Shoulder 2 Overhead Anyhow (60% 1RM

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′

SUNDAY WORKOUT (FIT)

Main Site Variation!   WORKOUT: 400m Ski Erg (2:00 Cap) 12 Alt. DB Snatch (50-60/70-100#) 8 Muscle Ups (Sub: Dips for 8-16 Reps) 600m Run 10 Alt. DB Snatches (50-60/70-100#) 6 Muscle Ups (Sub: Dips for 6-12 Reps) .8 Mile Bike 8 Alt. DB Snatches (50-60/70-100#) 4 Muscle Ups (Sub:

THURSDAY WORKOUT

Skills and some barbell conditioning!   SKILL: Muscle Up progressions: 1. False grip strength/pulling/Kipping 2. Ring Dip work 3. Transition work 4. Strict and Kipping Ring MUS   WORKOUT: 180 UNBROKEN Singles (2:30 cap) 30 Snatches (95/135#)(70-75% 1RM) 90 UNBROKEN Doubles (2:30 cap) 30 Cleans (95/135#) 180 UNBROKEN Singles (2:30

FRIDAY WORKOUT

Barbells!   STABILITY: :30 Wall Facing HS Hold 1:00 REST 2 sets for QUALITY   POWER: 2 Rep Split Jerk from a Rack (Non-dominant leg first and Dominant leg second rep) * Work up to a heavy possibly maximal set if you’re feeling good * Heavy – Around 85-90% *

FRIDAY WORKOUT

Doing work!   STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total   POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect

THURSDAY WORKOUT

Cardiooooooo…   SKILL: Muscle ups, transitions on low rings, dips and pull ups for 10 mins or so… Then… Row technique for 5-10 minutes working on not opening your torso up early and recovering back to the beginning properly…   WORKOUT: 400m Run 500m Row 100 Double Unders (2:00 cap)

MONDAY WORKOUT

Some new stuff!   CORE/STABILITY: :20 RKC Plank REST :40 Repeat 3 total times   STRENGTH: 3 rep Deadlift Rack Pull (4″ Off Ground) * No dropping on any reps for this one, but you can slowly reset the barbell to the preset pins in the rack before standing up

SUNDAY WORKOUT (FIT!)

Just in case you’re curious which was the favorite event from yesterday here we go!   WORKOUT: “The Chipper” 50 Calories on the Rower (3:30 Cap) 40 Box Jumps (20/24″) 30 Alternating DB Snatches (35-45/50-70#) 20 Wall Ball Shots (14-20/20-30#) 10 Hand Release Burpee Bar Muscle Up/Chin Above Bar Pull

THURSDAY WORKOUT

Run, run, run…   SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come…   WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)

THURSDAY WORKOUT

Way back to 2014…   SKILL: Kipping Pull Up, Dip, Low Ring Muscle Ups Transition Progressions & Ring Muscle Up Practice * 15 minutes   WORKOUT: “2014 Games Muscle Up Biathlon” 400m Run 18 Unbroken Ring Muscle Ups* 400m Run 15 Unbroken Ring Muscle Ups 400m Run 12 Unbroken Ring