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

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

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

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

THURSDAY WORKOUT

Rope climb and push up retest next week!   GYMNASTICS: Every 2:30 for 15:00 (3 sets each): ODD – Rope Climbs – Try to get 1-2 more climbs OVERALL than last week… (If you did 3,2,2, then try 3,3,2 or 3,3,3) EVEN – 5 Weighted Push Ups @ 70% (Normal

THURSDAY WORKOUT

Gymnastics strength is back on track!   GYMNASTICS: Every 1:30 for 10 rounds (15:00): – Odd Rounds * 2-3 Weighted Pull/Chin Ups @ 75-80% of your best weight from 4 weeks ago (Keep working your progressions if you’re not weighted yet… Bodyweight, deep partials & slow negatives, seated pull ups)

WEDNESDAY WORKOUT

More new lifts!   POWER/SKILL: Every minute on the minute for 10 total minutes perform the following: 1 Hang Power Clean w/ 80% 1RM + 1 Power Clean w/ 80% 1RM * Keep this weight the same throughout working on better positions and speed as we work through the 10

MONDAY WORKOUT

One more Clean week before we do a test…   POWER: Every minute on the minute for 8 minutes perform ONE Power Clean between 90-95% of your 1RM… * Go by how you feel and don’t miss aby of these singles this week… (Make sure to stay between the percentages