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! 😉   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

THURSDAY WORKOUT

Open prep… Day 2?   SKILL: Every min on the min for 10:00 Odd – 1-4 Muscle Ups/3-6 CTB/Chin Pull Ups/:30-:40 of kipping practice Even – 3-5 Kipping HSPUs/2-3 Slow Negatives with Kip out/Box HSPUs * Pick your options wisely and safely!   WORKOUT: 100 Calories on the Rower (6:30

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

MONDAY WORKOUT

New shoulder work!   INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets *   POWER: 2RM

FRIDAY WORKOUT

New core stability and DBs!   CORE: 2:00 Side Bridge for QUALITY holding on each side (4:00 total)   STRENGTH: 10 DB Loaded Walking Lunge Steps * DBs must be loaded on top of the shoulders either horizontally or vertically * 4 sets to reach your best load for the

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

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

THURSDAY WORKOUT

Skills and pace, pace, pace!   SKILL WORK: Double and Triple Unders + Rowing technique * 10-15 minutes of perfection!   WORKOUT: 2000m Row (8:30 cutoff) 100 Full KB Swings (35/53#) 200 Double Unders (19:00 cutoff)   Try to do Doubles if you have them at all for the remaining

MONDAY WORKOUT

Squat!   SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts   STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and