THURSDAY WORKOUT

Gymnastics pacing!   ACTIVATION/PREHAB: EMOTM x 5:00 1st – :45 Plate Angels (5# plates) 2nd – :45 Scaption Raises (5#) 3rd – :45 Cuban Presses (5#) 4th – :45 Wall Slides (Back flat on wall) 5th – :45 Ring Rows   WORKOUT: 40 Sumo Deadlift High Pulls (65/95#) 20/30 STRICT

FRIDAY WORKOUT

Cardio and lifting all together!   WORKOUT: 6:00 of Calories on the Rower ** You will repeat this two more times so maintain a pace you can do, with a little difficulty two more times INTO… 6:00 to establish a 1/3RM Weighted Pull Up or 3/5RM Weighted Ring Row (Do

THURSDAY WORKOUT

Back to regular program!   SKILL/STRENGTH/POSITION: Every min on the minute for 9 total minutes (3 sets each): 1st – :30 Hollow Hold/Rocks 2nd – :30 Supermans (Reps, not holding) 3rd – :20-:30 Chin Up Hold in Hollow Body Position   WORKOUT: 50 Calorie Row 35 Wall Ball Shots (14/20#)

THURSDAY WORKOUT

Interval AEROBIC test!   WORKOUT: “The Ghost” 1 minute of Row Calories 1 minute of Burpees 1 minute of Doubles (Singles) 1 minute of REST * 6 rounds for identical rep scores for EVERY round (At worst a 10% spread on scores)   Don’t take this one out too quickly

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

FRIDAY WORKOUT

Bench!   STRENGTH & PREHAB: 3 Position Bench Press (1 Close Grip, 1 Medium Grip (1st ring), 1 Wide Grip (2nd ring)) * 5 sets to work up to something heavy… 60, 75, 85, 90, 90-95% * Perform the following after each bench set: 1st – Plate External Rotation x

THURSDAY WORKOUT

Skills and muscle endurance challenge…   SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Frogstand Holds, Wall Walks + Leans and/or WALL FACING Handstand Push Ups (:45 of work) EVEN – Dragonflys, Front Lever Tuck Holds (:10-:15)(:45 of work)   WORKOUT: 30/40 Toes 2 Bar (Straight Leg

MONDAY WORKOUT

Perfect day for a run!   CORE: 1/2 Kneeling Anti-Rotational Holds * :20 each side with :10 rest between and :30 between sets (2 sets)   STRENGTH: 3×5 Deadlift @ 80-85% (Should be heavy, but not a max out) * 3:00 clock per work set * Warm Ups: 50% x5,

THURSDAY WORKOUT

Skills and cardio…   GYMNASTICS: Every 1:30 for 9 total rounds (3 rds each): 1st – Push Up “Leans” or Frogstand Holds 2nd – Hollow Hold Banded Pull downs or Barbell Dragonfly 3rd – Skin the Cat on high rings * 45 seconds of quality work at each spot before

FRIDAY WORKOUT

How can we make last Friday’s workout better? Come find out! πŸ˜‰   SKILL/POWER: Single Arm DB Snatch up to something heavier than the weight you plan on for the workout in 10 minutes… Single Arm DB Clean & Jerk up to something heavier than the weight you plan on

WEDNESDAY WORKOUT

GLUTE WORK: Banded Lateral Walks x 6-8ea Way * Large green up to large black doubled up Banded Psoas March x 8 total * Mini red or blue band (2 sets total)   SKILL/POWER: 5 Position Power Clean + Overhead (Follow the percentages listed and be PERFECT!) (High Hang (NO

FRIDAY WORKOUT

Set some records today!   CORE STABILITY: :15 Hanging L-Sit Hold * 1:00 clock per set for 3 consecutive minutes   POWER: 1RM Thruster from a Rack * 60×3, 75X2, 85X2, 90X1, 95X1, 101%x1 (NO TIES), 103-105%x1 (Optional) * 15-20 minutes depending on class sizes   WORKOUT/TESTING: 500m Row FOR

WEDNESDAY WORKOUT

Barbell open prep!   GLUTE/INJURY PREVENTION: Glute Bridges on Bench + Marches X 12 total reps (3 sec holds each rep) Band Knee External Rotation while holding a slightly below parallel squat X 12 total reps (Red or Blue band) * 2 sets for QUALITY   BARBELL SKILLS: 3 Position

WEDNESDAY WORKOUT

Keeping it simple today!   GLUTES/INJURY PREVENTION: Bench Glute Bridge Marches x 10 total w/ 3 second hold when leg is extended (No weight) 10 Banded Squat Hold with band around knees (Push knees slightly inward and outward for 10 slow reps on the bottom) REST 1:00/STRETCH * 2 sets