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

SUNDAY WORKOUT (FIT)

Main Site Variation!   WORKOUT: 400m Ski Erg (2:00 Cap) 12 Alt. DB Snatch (50-60/70-100#) 8 Muscle Ups (Sub: Dips for 8-16 Reps) 600m Run 10 Alt. DB Snatches (50-60/70-100#) 6 Muscle Ups (Sub: Dips for 6-12 Reps) .8 Mile Bike 8 Alt. DB Snatches (50-60/70-100#) 4 Muscle Ups (Sub:

FRIDAY WORKOUT

End of another week!   CORE: Hanging Hollow Hold & Hanging Superman Hold :20 each, :30 rest, repeat 3 total times   STRENGTH/POWER: 2RM Squat Clean Thruster * Has to be an immediate Squat into an immediate overhead movement on all sets * Work up slowly over 15-20 minutes *

SUNDAY WORKOUT (FIT)

Proper pacing and position on this one!   Main site!   WORKOUT: “Task Priority Fight Gone Bad” 20 Wall Ball Shots (14/20#) 20 Sumo Deadlift High Pulls (53/75#) 20 Box Jumps (20/24″) 20 Push Presses (53/75#) 20 Calorie Row REST 1:00 3 total rounds for time   No cutoff, but

SATURDAY WORKOUT (TEAM!)

Team!  If you’re new to our gym try us out for free at 10am!   TEAM: 50 Burpees 100 Calories on the Rower/Bike/Ski 50 Burpee Box Jumps (20/24″)(16/20″) 100 Calories on the Bike/Ski/Rower 50 Burpee Pull Ups (Jumping CTB) 100 Calories on the Bike/Rower/Ski (25 minutes to try to finish

THURSDAY WORKOUT

Cardiooooooo…   SKILL: Muscle ups, transitions on low rings, dips and pull ups for 10 mins or so… Then… Row technique for 5-10 minutes working on not opening your torso up early and recovering back to the beginning properly…   WORKOUT: 400m Run 500m Row 100 Double Unders (2:00 cap)

WEDNESDAY WORKOUT

Another benchmark!   CORE STABILITY: Band Walk Outs * 1:00 on left then 1:00 on right Just 1 set so try to move up a band (Red to small blue band)   POWER/SKILL: 5 Position Squat Snatch (High Hang, Mid-Thigh, Above Knee, Below Knee & Floor) * Start at 55%