WEDNESDAY WORKOUT
Barbell skills and lactate work! SKILLS: Every minute on the minute for 10 minutes: ODD – 1 HANG Power Clean + 2 Front Squats + 1 Push Jerk EVEN – 1 Power Clean + 2 Front Squats + 1 Push Jerk * All work sets at 80-85% 1RM Push
FRIDAY WORKOUT
Skills and distance, Crossfit Style! BARBELL SKILL: Push Jerk w/ PAUSES on the Dip and the Catch + Rotator cuff work between sets * 50% x 5 + 15 Plates External Rotations 60% x 5 + 15 Scaption Raises 70% x 5 + 15 Plates Scap Punches 70-75% +
FRIDAY WORKOUT
Lifting heavy and getting sweaty! POWER: Push Press from a Rack 2-2-2-2-2 * Work up to your heaviest loading for 2 reps for the day in just 15 minutes * 60, 75, 85, 90-95, 95-100% (96% + for 2 reps is a rep max PR) WORKOUT: 400M Run
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,
MONDAY WORKOUT
Lift and Run Pacing! CORE: 1 set of Band Anti-Rotational work :30-:40 each side STRENGTH/POWER: 2 Rep Squat Clean (1 Hang Squat and 1 Squat Clean from the Floor) * Work up steadily and relatively quickly based on how things feel… Go heavy as technique will allow! *
THURSDAY WORKOUT
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”
FRIDAY WORKOUT
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
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:
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
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)
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
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%
FRIDAY WORKOUT
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
THURSDAY WORKOUT
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)
WEDNESDAY WORKOUT
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
MONDAY WORKOUT
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
THURSDAY WORKOUT
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
THURSDAY WORKOUT
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
THURSDAY WORKOUT
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)
THURSDAY WORKOUT
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