New gymnastics! SKILL: Every 2:00 for 6 total rounds (3 each): ODD – :30-:45 of Push Up or Wall Facing HS Hold “Leans” EVEN – :30-:45 of Banded Hollow Position Pull downs OR Barbell Dragonflys * All reps for QUALITY and body control! WORKOUT: “On and Off Helen”
Deads and sprints* * Take the workout at the pace you need to either recover from the week or kick it up if you feel good CORE STABILITY: Side Bridge Hold w/ Movement * 6″ Side Leg Raise with 3 sec hold followed by a knee tuck with a
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:
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
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)
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
Skills and volume! SKILLS: Ring/Bar Dips & Doubles/Triples * Keep things lower volume and get some blood to the shoulders after all the PPs yesterday * 15-20 minutes WORKOUT: 1200m Run or Row (Depends on weather)(5:30 cutoff) 60 Knees 2 Elbow (Not Triceps! ;)) 30 Power Cleans (103/155#)(65%
Heavy fun! POWER/SKILL: From a Rack: 1 Push Press + 1 Push Jerk + 1 Split Jerk * Work up to a potential new Push Press 1RM, but you must complete the other two lifts with it also * 20 minutes WORKOUT: 100′ Gym Shuttle Run (Middle rig
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Hump day! SHOULDER PREHAB: Band Pull Down + Pull Apart 1 set of MAX quality reps in 1:30 with a slow tempo POWER/SPEED: 5 Speed Snatch Deadlifts ** Major goal is keeping hips and bar connected + continuing to build speed as the bar approaches lockout at the
Our 9/11 Tribute… STRENGTH/TECHNIQUE: 5 RM Overhead Squat (Must Snatch into position) * Work up quickly in just 15 mins! * 60, 70, 80, 80-85, 85-90, 90+ POWER: 5 Snatch Grip Speed Deadlifts (Drop each rep) * 3 sets of 5 reps starting with 90% 1RM Snatch working
Gymnastics and “fun”… SKILL: We will take 10 mins to work on improving a gymnastics pressing skill and a pulling skill (your pick) then do a 10 minute EMOTM to get a little more volume in with what you pick… * Don’t mistake volume for excessive fatigue… Don’t allow
Skills and going long… SKILLS: Push Ups & Dips * Property shoulder/elbow loading, no shrugging on either movement, etc, etc * 10-15 minutes WORKOUT: 5 Deadlifts (123/185#)(55-65% 1RM) * Upscale to 153/225# only if appropriate 6/10 Hand Release Push Ups 150m Run (Cone & Back) * 10 rounds
Run, run, run… SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come… WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)
Way back to 2014… SKILL: Kipping Pull Up, Dip, Low Ring Muscle Ups Transition Progressions & Ring Muscle Up Practice * 15 minutes WORKOUT: “2014 Games Muscle Up Biathlon” 400m Run 18 Unbroken Ring Muscle Ups* 400m Run 15 Unbroken Ring Muscle Ups 400m Run 12 Unbroken Ring
Skills and some new stuff! SKILL/PRACTICE: Sled drag and Toes 2 Bar * Test out workout weights and work some T2B variations for 10-15 mins WORKOUT: 200m Sled Drag (3 plates/4 plates)(3:00 cutoff) 35 Toes 2 Bar (Rings or Knee Raises) 500m Row 65 Med Ball Thrusters (20-25/25-35#)
Busy Monday! POWER/SKILL: Every minute on the minute for 12 minutes: 1 SQUAT Snatch * Work up SLOWLY and only go for a new 1RM if you’re feeling great and instead work on getting some really good practice with heavier weights and no misses, if possible… * 60×2,65×2,70×1-2,75,80,85,90,90-93,93-95,95-100,95-102,95-105% (Only
Lots and lots of intervals… WORKOUT: Complete all of the following in 1:00… 5 Shoulder 2 Overhead (123/185#)(70% 1RM Push Jerk) Blacktop Sprint Max Burpee Pull Ups/T2B with time remaining… (Alternate between movements each round) REST 2:00 * 10 rounds for total Burpee Muscle Ups or CTB Pull Ups/T2B
One final Murph prep and stretch!! WORKOUT: 10 Strict Pull Ups 20 Hand Release Push Ups 30 Air Squats 400m Run * 5 rounds * (25 minute cutoff) Upscale to CTB or scale down to lower body assisted or Ring Rows… Use a box for Push Ups
Max effort Monday! 😉 POWER/STRENGTH: 1 Hang SQUAT Clean + 1 Front Squat + 1 Floor SQUAT Clean + 1 Front Squat * Work up to as heavy as possible in 20 minutes ASSISTANCE WORK (Final week before we change it up!): 1:20 of Deadbugs (Switching every :20)
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