FRIDAY WORKOUT
Last testing day! STRENGTH: Strict Press 1RM * 15 minutes only 50% x 3-5 + 12-15 Plate Ext Rotation 65% x 2-3 + 12-15 Plate Scaption Raises 80% x 1-2 + 12-15 Plate Punches 90% x 1 + 12-15 Reverse Flys 95% x1 95-101% x1 WORKOUT: * Pick
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,
THURSDAY WORKOUT
Skills and pacing work… SKILL: Muscle Up skill work (Kipping pull ups, dips, transition work, etc) * 10-15 minutes only WORKOUT: 100/120 Calories on the Rower (7:30 cap) 80 Alternating DB Snatches (35/50#) 30/40 STRICT HSPUs, Dips or Push Ups * You pick your gymnastic movement you want
MONDAY WORKOUT
Squatssss… STRENGTH: 2 Rep WIDE Stance Box Squat * Set your box slightly below parallel and set your stance as wide as you can, but still be able to set your knees in the correct position * Go down slowly, pause for a second on the box (don’t relax!),
THURSDAY WORKOUT
Skill day! GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3
MONDAY WORKOUT
Another new week! STRENGTH & POWER: 1 Clean + 5 Front Squats * Your pick on what type of Clean you want to perform, but pick the one that gets you the most weight on the bar… * If you do a squat clean it counts as your first
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
Way back to 2014… SKILL: Kipping Pull Up, Dip, Low Ring Muscle Ups Transition Progressions & Ring Muscle Up Practice * 15 minutes WORKOUT: “2014 Games Muscle Up Biathlon” 400m Run 18 Unbroken Ring Muscle Ups* 400m Run 15 Unbroken Ring Muscle Ups 400m Run 12 Unbroken Ring
THURSDAY WORKOUT
Repeat! GYMNASTICS & INJURY PREVENTION: 1st 2:00 – Tempo Ring Dips (5-10 reps @ 3-1-2 Tempo) OR :30-:45 Ring Dip Hold w/ Slight External Rotation (Turn rings slightly out as you hold) * Try to use rings, but use a slight lower body assist, if needed 2nd 2:00
FRIDAY WORKOUT
Build off the practice you got with Snatches and OH Squats on Monday! But first… STRENGTH: Bench Press to a heavy single or max if you’re feeling good in just 10-12 minutes… (Aggressive jumps around the following: 60, 75, 85, 90, 95, 100+%) SHOULDER STABILITY: DB Windmills
SUNDAY WORKOUT (FIT)
Mixing it up! WORKOUT: 400/500m Ski Erg (2:00 cap) IMMEDIATELY INTO… 21-15-9 of: DB Front Squats (35-40’s/50-55’s) DB Bent Over Rows (35-40’s/50-55’s) STRICT Ring Dips (Bar Dips/Box) ONCE YOU COMPLETE FINISH WITH… 500m Row (20:00 time cap for all) Scale reps to 18,15,12 or 15,12,9 for the middle
MONDAY WORKOUT
Squat and “Elizabeth”… Almost… STRENGTH: 2 Rep Front Squat (15:00) 1st – 65% x 3-4 reps 2nd – 75% x 2-3 reps 3rd – 85% x 2 reps 4th – 90% x 2 reps 5th – 90-95% x 2 reps 6th – 95-100+% x 2 reps ASSISTANCE: 1:00
SUNDAY WORKOUT (FIT)
Fit! SKILL: High Hang Snatch & Clean with Ring Dip practice between sets… *10-15 minutes WORKOUT: Hang Power Snatch (63/95#)(60-65% 1RM) Burpees Over Barbell 3-6-9-12-15-18…. 5 minute AMRAP REST 5:00 Power Cleans (93/135#)(60-65% 1RM) Strict Ring Dips (Bar Dips, Lower Body Assist) * Reps start at the last
THURSDAY WORKOUT
17.4 tonight! GYMNASTICS: * Try to get your first full strict pull up and/or dip if you are close to one * Every minute on the minute x 10 mins 1st minute – Strict Pull Up Progression 2nd minute – Strict Dip Progression OR 1-4 Ring Muscle Ups or
THURSDAY WORKOUT
Open announcement at 7pm! GYMNASTICS: Every minute on the minute for 10 mins: 1st minute – Pull Up progression (Scale up a level if you can, but try to take the volume down some since the movement is more difficult & to avoid any excessive soreness for 17.1) 2nd
MONDAY WORKOUT
Last week of training for the Press! STRENGTH: Strict Press 2 sets of 2-3 reps @ 100% 3RM (3:30-4:00 clock) Warm ups: 8-10 minutes 60% for 3 reps 70% for 3 reps 80% for 2 reps 90% for 2 reps 95% for 2 reps WORKOUT: Complete as
THURSDAY WORKOUT
Pistols are back! SKILLS/TESTING: Strict Pull Up re-test ONLY IF you tested 3 or less for Ladies and 5 or less for Guys… (You can also try a strict Muscle Up test or try to get your first Muscle Up if you’re close) + Pistol practice for 10-15 minutes
MONDAY WORKOUT
Snatch and gymnastics! POWER/SKILL: 15 minutes or so 2 Rep Below the Knee SQUAT Snatch (Stand & slide the bar back 2″ Below your knee on each rep) * Work up to a heavy to near max load as long as your staying back and hitting a good finishing
THURSDAY WORKOUT
Week 4 of gymnastics Thursday… GYMNASTICS: If you are feeling good and haven’t quite reached a full strict pull up or dip give it a try before you start today… Do a 70-80% 1RM Strict CTB/Chin Above Bar Pull Up set (1 rep more than last week per
THURSDAY WORKOUT
Gymnastics… Week 2! STRENGTH/SKILL: Perform a 60-70% 1RM Strict CTB Pull Up set at normal tempo (OR your individual progression from last week with an extra rep) (For most of you this will mean adding 1 rep onto the sets you did last week… Try to perform this set