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