WEDNESDAY WORKOUT
Back at it! POWER/SKILL TEST: 1 Hang Clean + 1 Clean from the floor… * Have to squat catch at least one of the above and work up to the best load you can hit for TWO for the day… (96% or more for two is a PR) *
FRIDAY WORKOUT
Gymnastics complex plus something heavy & something light… ACTIVATION: EMOTM X 3:00 1st – Cuban Presses x :45 (5’s) 2nd – 1:00 Banded Lateral Walks (Green Band) (1 step left and 1 step right for 1:00) 3rd – 1:00 Two Legged Banded Good Mornings (Green Band) STRENGTH ENDURANCE/SKILL:
FRIDAY WORKOUT
Last testing day! STRENGTH: Strict Press 1RM * 15 minutes only 50% x 3-5 + 12-15 Plate Ext Rotation 65% x 2-3 + 12-15 Plate Scaption Raises 80% x 1-2 + 12-15 Plate Punches 90% x 1 + 12-15 Reverse Flys 95% x1 95-101% x1 WORKOUT: * Pick
FRIDAY WORKOUT
Heavy Pacing! CORE STABILITY: Banded Anti-Rotational Holds * Walk out and hold for :20 each side before resting 1:00 (3 total sets each side) POWER/STRENGTH: Push Press From a Rack 3-3-3-3-3-3 (15:00 to work up to your best weight for the day) WORKOUT: 2:00/Rest 1:00 (5 total
FRIDAY WORKOUT
** Reminder… You are always allowed to take things to a lower intensity after Open training days if things are feeling heavy and slow CORE: :20 Hanging L-Sit Hold OR :30-:40 Front Bridge if you are feeling the T2B from yesterday * Every minute on the minute for 3
WEDNESDAY WORKOUT
Keeping it simple today! GLUTES/INJURY PREVENTION: Bench Glute Bridge Marches x 10 total w/ 3 second hold when leg is extended (No weight) 10 Banded Squat Hold with band around knees (Push knees slightly inward and outward for 10 slow reps on the bottom) REST 1:00/STRETCH * 2 sets
WEDNESDAY WORKOUT
Hump day! GLUTES/REHAB: Single Leg Hip Raises x10ea * Try to work slightly heavier, but the emphasis is full range at the top Banded Monster Walks x 30′ * 2 sets POWER/SKILL: 3 Position SQUAT Snatch practice (High Hang, Below Knee, Floor) ODD RDS – Broken Set EVEN
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
FRIDAY WORKOUT
Kipping stability work and a bunch more! CORE STABILITY & STRENGTH: :20 ACTIVE Hang Hollow Hold :20 ACTIVE Hang Superman Hold REST 1:00 (2 Sets) STRENGTH: Every 3:00 for 4 total sets perform: 5 Single Arm DB Bench Presses (Each Arm)(Elbow next to your side) 10 Ring Rows
WEDNESDAY WORKOUT
Some booty work! PREHAB: Start with a 1:00 Hip Flexor stretch on each side… Then… 10 reps of Double Leg Glute Bridge with a 5 sec hold at the top of each rep… Then… 5 reps of Single Leg Glute Bridge with a 5 sec hold at the top
WEDNESDAY WORKOUT
Speed and mental strength WOD… CORE: Anti-Rotation Band Walks * Using a red or purple band walk out 3-5 steps, pause, then back 3-5 for 1:00 on your right then for 1:00 on your left * REST 1:00 BEFORE REPEATING FOR 1 MORE SET POWER/BAR SPEED: 3 Rep
THURSDAY WORKOUT
Can we set a new attendance record today?? 106 is our best ever in a single day… WORKOUT: “JVB” 8 Power Cleans (93/135#)(65% 1RM) 31 Pull Ups (Any style… Scaled – Jump) 82 Double Unders (164 Singles) * 35 minute AMRAP * We will perform this one
WEDNESDAY WORKOUT
Hump day! STABILITY: Overhead Med Ball Walks * 1:30 & rest as needed SPEED/SKILL: 1 Power Clean every :10 for 5 total reps * 6 total rounds with 2:10 rest between each set of 5 reps * 60,65,70,70-75,75-80,80-85% * Consistent bar speed on each single! WORKOUT: 27
FRIDAY WORKOUT
Heavy, shoulder health and something short… STRENGTH/POWER: 1 Power Clean + 2 Thrusters + 1 SQUAT Clean Thruster * Work up to the best loading you can for the day in 15-20 minutes SHOULDER STABILITY: DB Windmills * 3 sets of 5 each arm with a slightly heavier
WEDNESDAY WORKOUT
A big screw you to the no barbell Regionals this year 😉 INJURY PREVENTION: :20 Band Pull Apart HOLD :20 Band Pull Down HOLD :10 Band OH Squat HOLD x 2 reps * 2 sets POWER: 1 HANG or Floor Power Snatch every minute on the minute for
MONDAY WORKOUT
Squat and “Elizabeth”… Almost… STRENGTH: 2 Rep Front Squat (15:00) 1st – 65% x 3-4 reps 2nd – 75% x 2-3 reps 3rd – 85% x 2 reps 4th – 90% x 2 reps 5th – 90-95% x 2 reps 6th – 95-100+% x 2 reps ASSISTANCE: 1:00
SUNDAY WORKOUT (FIT)
Fit! SKILL: High Hang Snatch & Clean with Ring Dip practice between sets… *10-15 minutes WORKOUT: Hang Power Snatch (63/95#)(60-65% 1RM) Burpees Over Barbell 3-6-9-12-15-18…. 5 minute AMRAP REST 5:00 Power Cleans (93/135#)(60-65% 1RM) Strict Ring Dips (Bar Dips, Lower Body Assist) * Reps start at the last
MONDAY WORKOUT
Little preview of some slight alterations/additions we will be doing starting soon in our long term goal to keep all of you healthy and injury free! PRE-WOD: 20 Rear Plate Raises with External Rotation w/ 1-2-3 Tempo (3-8#) REST :30-1:00 1:00 of Banded Hip Raise Marches REST :30-1:00
WEDNESDAY WORKOUT
Open 17.2 is coming! STRENGTH: Back Squats Athletes doing the WOD on Thursday: 3 reps @ 60% 2 reps @ 70% 1 rep @ 80% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85% For those going on Friday or Sunday: 3 reps @
THURSDAY WORKOUT
Gymnastics retest! TEST: 10 minutes to find a 5RM Push Up (Try to best your old number, but be smart and aware of your hip and lower back positions) THEN IMMEDIATELY INTO… 3 minutes of max rep Rope Climbs (Retest the version you did the 1st time around or