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 😉 * 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

THURSDAY WORKOUT

Open 17.2 tonight!   GYMNASTICS: Keep working your pull up and dip/Muscle Up progressions! 1st minute – Pull Up work 2nd minute – Dips work * Add time under tension or reps onto what you have been doing to make things more difficult but make sure you get some rest

FRIDAY WORKOUT

Little bit of everything…   SKILL/PRACTICE: Rope Climbs and Double Unders * 10 minutes to practice & work up on Deadlifts also *   WORKOUT: Complete the following for time: 30 Unbroken Double Unders (:45 cap) * Upscale to 40 or 50 if you want 15′ SEATED Legless Rope Climb

THURSDAY WORKOUT

Gymnastics retest!   TEST: 10 minutes to find a 5RM Push Up (Try to best your old number, but be smart and aware of your hip and lower back positions) THEN IMMEDIATELY INTO… 3 minutes of max rep Rope Climbs (Retest the version you did the 1st time around or

THURSDAY WORKOUT

Rope climb and push up retest next week!   GYMNASTICS: Every 2:30 for 15:00 (3 sets each): ODD – Rope Climbs – Try to get 1-2 more climbs OVERALL than last week… (If you did 3,2,2, then try 3,3,2 or 3,3,3) EVEN – 5 Weighted Push Ups @ 70% (Normal

THURSDAY WORKOUT

Gymnastics… Week 2 And a play off a “fun” Main Site workout…   GYMNASTICS: Every 2:00 for 12:00 (3 sets each) perform the following: ODD RDS- Rope Climbs (Your reps from last week + .5-1.0 extra climb per round) EVEN RDS- 5 Weighted Hand Release Push Ups w/ 60% of