MONDAY WORKOUT

Unbroken!   SHOULDER REHAB: Floss band “Angels” x 10-15 total reps   STRENGTH ENDURANCE: Overhead Barbell Walking Lunge x 4 steps Into… Front Rack Barbell Walking Lunge x 4 steps Into… Back Rack Barbell Walking Lunge x 4 steps * 4 total sets in 15 minutes for best load *

MONDAY WORKOUT

Deadlift test coming! But one more time to practice first!   STRENGTH + SHOULDER PREHAB: 2×5 Deadlift @ 83-85% (More weight than you hit a few weeks ago) * Warm Ups + Prehab – 50% for 5 reps + 15 reps of Plate External Rotation (5lb plates) – 60% for

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  

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 *

MONDAY WORKOUT

Back squat!   INJURY PREVENTION: 50 Controlled Band Pull Aparts (Small Red Band Only)(2:00) * Make sure to set your shoulders down and keep the band tension constant throughout   STRENGTH: 2 Rep Back Squat * Work up quickly to a heavy or possibly maximal set of 2 reps if

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

Skill day!   SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes   WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)

THURSDAY WORKOUT

Skills and going long…   SKILLS: Push Ups & Dips * Property shoulder/elbow loading, no shrugging on either movement, etc, etc * 10-15 minutes   WORKOUT: 5 Deadlifts (123/185#)(55-65% 1RM) * Upscale to 153/225# only if appropriate 6/10 Hand Release Push Ups 150m Run (Cone & Back) * 10 rounds

THURSDAY WORKOUT

Run, run, run…   SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come…   WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)

THURSDAY WORKOUT

Gymnastiness…   Choose your workout wisely, but try to pick the hardest version you can…   There are grey areas between each workout level so you can mix and match a little as needed…   WORKOUT: Option #1: 6/10 Ring Muscle Ups 12/20 Strict HSPUs (25s & AbMat only) 30

MONDAY WORKOUT

New assistance work and squats!   STRENGTH: 2RM Tempo Back Squat for best loading for the day… * Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep… * 15-20 minutes depending

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

THURSDAY WORKOUT

Back to some gymnastics strength!   GYMNASTICS: Every 2:00 for 12:00 work back and forth on the following: ODD – 3-4 Strict TEMPO Pull Ups (CTB, Chin or Lower Body Assisted) * Tempo is 1 sec (Pull Up), 3 sec (Hold @ Top) & 5 sec (Lower Back to Lockout)

FRIDAY WORKOUT

Murph training?   SHOULDER STABILITY: 10 Reps of KB Turkish Get Ups * DON’T RUSH ON THESE! * Perform 1 full rep on your left arm, then 1 on your right arm, then repeat 5 total times with a light to moderate weight   STRENGTH: 3 Rep Strict Press from