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

MONDAY WORKOUT

Lift and a little test workout…   STRENGTH: 3 rep Sumo Deadlift * Drop each rep from the top and completely reset so each lift is exactly the same * 15-20 minutes to get your best heavy, possibly maximal ONLY if you’re feeling and looking good on earlier sets  

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

MONDAY WORKOUT

Practice time for 17.2…   SKILL/POWER: Work Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills…   Do these between your skill sets for Thrusters… Hang Clean the barbell into position…   Try to work through the first

MONDAY WORKOUT

Open starts this week!   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg) * Work up to a heavy-ish weight in 15-20 minutes with a bigger emphasis on perfect positions over maximal weight   WORKOUT: Perform 6 rounds of