WEDNESDAY WORKOUT

Heavy, fast and some nutrition follow-up!   HIP WORK: Frog Bridges x 30 reps Banded Hip Flexor x 8each (Small blue) * 2 sets *   POWER/SKILL: 2 Rep Hang Snatch (Squat catch preferred, but go by feel) * Go as heavy as perfect technique will allow in just 15

THURSDAY WORKOUT

New gymnastics!   SKILL: Every 2:00 for 6 total rounds (3 each): ODD – :30-:45 of Push Up or Wall Facing HS Hold “Leans” EVEN – :30-:45 of Banded Hollow Position Pull downs OR Barbell Dragonflys * All reps for QUALITY and body control!   WORKOUT: “On and Off Helen”

WEDNESDAY WORKOUT

18.5 final prep!   GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets   POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go

MONDAY WORKOUT

One more week… 18.5…   SHOULDER: Tempo Reverse DB Flys * 5 sets @ 0-5-5 tempo with 5-10# weights (2 sets) * Throw a little chest stretching between sets   POWER: Every 2:00 for 5 sets only: 2 Rack Thrusters * 60, 70, 80, 85-90, 90-95% 1RM * Go by

WEDNESDAY WORKOUT

18.4 Coming!   HIP WORK: Banded Lateral Squat Walks x 12 Ea way Banded Psoas Marches x 12 SLOW reps * 2 sets with 1:00 rest between   POWER: Every 1:00-1:30 on the clock: 1-2 Snatches (Your call on starting and finishing positions… Hang/Floor OR Squat/Power) * Work up slowly

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  

MONDAY WORKOUT

Open week!   PULL STRENGTH/STABILITY: * Try to accumulate a little more holding time overall compared to 2 weeks ago :05-:07 Active Hold :05-:07 Chin Above Pull Up Hold :05-:07 Pull Up Negative * 3 reps back to back to back before resting (2:00 per round) * 2 total sets

MONDAY WORKOUT

Strict Monday! 😉   STABILITY: * Back off week on this movement for everyone :10 Active Ring Row Hold (Straight Arm) :10 Ring Row Hold (Bent Arm) :10 Slow Negative * Choose a tough angle for this one since it will just be 1 rep every 1:30 on the clock

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 *

FRIDAY WORKOUT

Friday!   CORE STABILITY: :10-:15 of Hanging L-Sit Holding every 1:00 for 3 sets   STRENGTH: 5 Rep Heavy, Possibly Max Bench Press * Only do the final set if you’re feeling good and think you can hit all 5 * 60, 75, 85, 90% (Optional) * 3:00 clock with

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

MONDAY WORKOUT

New week!   SHOULDER PREHAB: 10 Scap Rows (Harder Angle) 10 Scap Rows + Ring Rows (Harder Angle) 10 Scap Push Ups * 2 sets for Quality   STRENGTH: Every 1:00-1:30 switch back and forth between the following: Odd periods – 2-3 Unbroken Weighed CTB Pull Ups (Add weight each

THURSDAY WORKOUT

Skills and volume!   SKILL: Every minute on the minute x 10:00 ODD – :30-:40 of Toes 2 Bar & Pull Ups practice EVEN – :30-:40 of HSPU practice   WORKOUT: 10 Wall Walks (12-24″) 35/50 Toes 2 Bar (Knees or 50-75 Sit Ups) 100 Med Ball Thrusters (25/30-35#) 35/50

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