THURSDAY WORKOUT

Skills and aerobic pacing!   SKILLS: Every 1:30 for 6 total rounds: Odd – Legless/Assisted Rope Climbs, Pegboard Even – Handstand Push Up, Practice Kipping (as long as you have strict), Wall Walking, HS Walking * Work for 1:00 before resting :30 at each section   WORKOUT: 300 Double Unders

THURSDAY WORKOUT

Fun skills and sprints…   SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Rope climbs, Legless Rope Climbs, Pegboard practice * Work for 45-60 seconds EVEN – Wall Walks, Lateral Wall Walks, Handstand Walk progressions or Walking (As long as you can safely do so) * Work

WEDNESDAY WORKOUT

Barbell skill and a regionals-ish workout!   HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets   POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below

MONDAY WORKOUT

On and off rounds!   STABILITY: :30 Band Anti-Rotation in a Lunge Position * Partner will increase the difficulty by lightly pulling and tapping the band as you hold * 2 sets per side   STRENGTH COMPLEX: 4 Barbell Overhead Walking Lunges 4 Front Rack Walking Lunges (Same weight) 4

MONDAY WORKOUT

Lift and Run Pacing!   CORE: 1 set of Band Anti-Rotational work :30-:40 each side   STRENGTH/POWER: 2 Rep Squat Clean (1 Hang Squat and 1 Squat Clean from the Floor) * Work up steadily and relatively quickly based on how things feel… Go heavy as technique will allow! *

THURSDAY WORKOUT

Keeping things simple II…   WORKOUT/SKILL: 1 Legless Rope Climb (No jump) 2 Wall Walks (12″ off wall) 4 STRICT Toes 2 Bar (STRICT Knee Raises) 4/6 STRICT Ring/Bar Dips 12 Med Ball Walking Lunge Steps (25-30/30-40#, Hugged across chest) * 10 rounds for technique, consistency & practice (25:00 cap)

MONDAY WORKOUT

New week!   SHOULDER PREHAB: 10 Scap Rows (Harder Angle) 10 Scap Rows + Ring Rows (Harder Angle) 10 Scap Push Ups * 2 sets for Quality   STRENGTH: Every 1:00-1:30 switch back and forth between the following: Odd periods – 2-3 Unbroken Weighed CTB Pull Ups (Add weight each

SUNDAY WORKOUT (FIT)

Main site play!   WORKOUT: 21 Back Squats (123/185#)(No Rack) 7 Legless Rope Climbs (Leg to scale) 15 Front Squats (123/185#)(No Rack) 5 Legless Rope Climbs (Legs to scale) 9 Overhead Squats (123/185#)(No Rack) 3 Legless Rope Climbs (Legs to scale) * No cutoff *   Use the OH Squat

MONDAY WORKOUT

Clean test plus a little extra…   SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides)   POWER/STRENGTH: 1 Hang SQUAT

SUNDAY WORKOUT (FIT)

Another main site twist!   WORKOUT: From 0:00-3:00 on the clock: 400m Run Snatch (103/155#) AMRAP with time remaining… REST 1:30 From 4:30-7:30 on the clock: 400m Run Legless Rope Climb AMRAP with time remaining… REST 1:30 Repeat the same pattern from 9:00-12:00 and 13:30-16:30 on the clock trying to

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: 300m Run (Street & Back) 10 Alternating DB Snatches (40-45/55-60#) 15′ SEATED Legless Rope Climb (Legless Up AND Down is Rx’d) * 5 rounds for time * (No cutoff)   DB Snatches should be moderate to slightly heavier weight…   Rope Climbs should be tough so scale

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

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,

MONDAY WORKOUT

Lift, skill practice, WOD… Repeat…   STRENGTH/POWER: 3RM Push Press from a Rack * Make sure it’s a Press and not a Jerk πŸ˜‰ * 60, 70, 80, 85-90%, 90-93%, 93%+ for 3 reps would calculate out to a new 1RM PR * 15-20 minutes   SKILL: Rope Climb practice

SUNDAY WORKOUT (FIT)

A twist off an old Crossfit WOD…   SKILL: DB Single Arm Squat Snatches & Rope Climbs * Practice for 15 minutes to figure out what mobility/stability issues might be preventing you from achieving a full squat with a single arm overhead   WORKOUT: “Climbing DB Amanda” 18 Alternating Single

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

FRIDAY WORKOUT

Back to barbells and new programming continues!   POWER & SUPPLEMENTAL STRENGTH: 3 rep max Push Press (No re-dip!) from a Rack combo with / 10 rep Bent Over DB Row after each set * The last 3 sets of the DB rows should be HEAVY and probably the same

SUNDAY WORKOUT (FIT)

Keeping up with the theme of change of pace movements for another week…   SKILL: KB Snatch & Pegboard/Rope Climbs * 10-15 minutes to work on each   WORKOUT: 1 Pegboard Climb/2 Legless Rope Climbs OR 3 Leg Assisted Climbs 12 Alternating KB Snatches (35/53#) 100 Single Unders *12 minute

MONDAY WORKOUT

We are going to change things up for a week or two after a great ending to our 2017 Open season!   FUN/STRONGMAN: 450# Tire Flips (Groups of 1 or 2) * Play around with the tire for 5-10 minutes then perform a 1:30 AMRAP with other without a partner