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

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

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

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

THURSDAY WORKOUT

Couple more testing before we work out some new gymnastics strength work for next week…   GYMNASTICS TEST: 1 set of MAX REP Unbroken Chest 2 Bar Strict Pull Ups (Overhead Only) REST 2 MINUTES 1 set of MAX REP Unbroken Strict Ring Dips * Scale down to any of