WEDNESDAY WORKOUT

Test week continues!   POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15

WEDNESDAY WORKOUT

Barbell skill and a regionals-ish workout!   HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets   POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below

FRIDAY WORKOUT

CORE STABILITY: Quarter Kneeling Anti-Rotational Holds :20 each side with :30 rest between sets * 3 total sets   STRENGTH/POWER: 1 DB Push Press 1 DB Push Jerk 1 DB Split Jerk (Non-Dominate Leg) 1 DB Split Jerk (Dominate Leg) * Work up over the course of 5-6 sets to

WEDNESDAY WORKOUT

Barbells!   GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)  

SUNDAY WORKOUT (FIT)

Barbells!   WORKOUT:   1 Squat Snatch (105/155#)(80% 1RM Squat Snatch) 5 Squat Clean & Jerk (105/155#) 10 Deadlifts (105/155#) 25 UNBROKEN DU’s (Scale to broken DU’s) REST :30 (MANDATORY) * 20 minute AMRAP for Quality and Position… If you feel yourself deviating too far from your normal technique, slow

MONDAY WORKOUT

New shoulder work!   INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets *   POWER: 2RM

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

New core stability and bikes return!   CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate

FRIDAY WORKOUT

Another benchmark!  But first…   POWER/SKILL: 1RM Clean & Jerk * Your call on how you want to approach this one… * You can go from the Hang or the Floor, Squat or Power Catch and Push or Split Jerk… * Work up slowly over the course of 20-25 minutes…

FRIDAY WORKOUT

Heavy fun!   POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes   WORKOUT: 100′ Gym Shuttle Run (Middle rig

MONDAY WORKOUT

New week!   STRENGTH/POWER COMPLEX: 1 Power Clean + 1 Strict Press + 2 Push Presses + 3 Push Jerks *Try to do full complex unbroken without dropping the bar back to the floor after the initial Clean into position * Work up to a potential new Strict Press 1RM,

FRIDAY WORKOUT

Going heavy 🙂   Don’t forget the 4:30pm addition to classes today!   STRENGTH: 2 Rep PAUSE Front Squat from a Rack * Pause for 3 full secs at the bottom before exploding out * 15-20 minutes to work up to what you can with near perfect body position  

MONDAY WORKOUT

Another busy Monday…   STRENGTH/POWER: 1 Power Clean + 1 Push Jerk (3x) * After every three reps bump the weight up and get to the best weight you can for the day * 15-20 minutes   ASSISTANCE: Seated Alternating DB Press x 10 (Start at your heaviest weight from

SUNDAY WORKOUT (FIT)

Lots and lots of intervals…   WORKOUT: Complete all of the following in 1:00… 5 Shoulder 2 Overhead (123/185#)(70% 1RM Push Jerk) Blacktop Sprint Max Burpee Pull Ups/T2B with time remaining… (Alternate between movements each round) REST 2:00 * 10 rounds for total Burpee Muscle Ups or CTB Pull Ups/T2B

FRIDAY WORKOUT

Overhead and heavy WOD!   POWER/SKILL: Push Jerk 2RM * Barbell must be Cleaned into position for every set * Hang Clean or Clean from the Floor is acceptable * 15-20 minutes   SHOULDER STABILITY: 3 sets of 5 each arm of DB Windmills * Use a DB that’s slightly