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

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

Set some new numbers!   CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window   STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in

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

MONDAY WORKOUT

New week!   SHOULDER REHAB: 50 Band Pull DOWNS (To slightly below your shoulder blades) * Small red or blue band… Break up into sets as needed   POWER/SKILL: 1 Hang Snatch (Power or Squat) 1 Floor Snatch (Power or Squat) 3-5 Overhead Squats * Work up to your best

WEDNESDAY WORKOUT

Hump Day!   GLUTE WORK: Two Legged Bench Glute Bridges x10 and Single Leg x5ea REST 1:00 (2x)   POWER/SKILL: 3 Position Snatch Pull (Above Knee, Below Knee, Floor) Warm Ups: 70, 80, 85% 1RM Snatch Work Sets: 90, 100, 110, 110-120% 1RM Snatch (2:00 Clock)   WORKOUT: Tabata! :20

MONDAY WORKOUT

New training week!   STABILITY: Ring Row HOLD :20 work/:40 rest 3 time   STRENGTH: Back Squat up to a HEAVY set of 3 * Avoid going to complete failure on this one so no missed sets * Every set will be 3 reps working up with the following: 50,

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

Benchmark week!   CORE STABILITY: :25 RKC Plank :35 REST * 3 sets total *   STRENGTH: Front Squat 1RM in 15-20 minutes * Work up steadily and make sure to address any tightness you might feel early on that we might miss in the warm up * 60×5, 75×3,

FRIDAY WORKOUT

Strict, strict, strict!   STRENGTH: Heavy, NOT MAXIMAL 3 Rep Strict Press + 8-10 Plates Rear Raises w/ External Rotation between each set (2-5# plates) * 15 minutes * 5 sets (50, 60, 70, 75, 80% 1RM)   WORKOUT: 100 Double Unders (2:00 cap each rd) 9/12 Strict CTB Pull