THURSDAY WORKOUT

Skills, skills, skills… practice!   ACTIVATION/INJURY PREVENT: :45 of Plate Angels (5-10#) :45 of Scaption Raises (5-10#) :45 Wall Slides (Back against wall) :30 Ring Row Hold (Shoulders pinched and down) * Just 1 set for quality & 2 additional sets POST workout   WORKOUT: Every minute on the minute

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

THURSDAY WORKOUT

18.1 tonight so let’s work some skills under fatigue…   Approach this one with a lower level of intensity and lower reps if you’re doing the workout on Friday…   SKILL/WORKOUT: Every 1:30 for 18:00 (4 rounds each) up to 27:00 (6 rounds each) perform: 1st 1:30 – 1:00 of

THURSDAY WORKOUT

Skills and long….   SKILLS: Handstands, Kick Ups, Headstands, HSPUs and Kipping/Freestanding + Rowing Skill for Calories * 15-20 minutes   WORKOUT: 3/5 Toes 2 Bar 6/10 Strict HSPUs (AbMat only or Box) 12/15 Calories on the Rower * 20 minute AMRAP *   POST ANY MILESTONES AND TOTAL ROUNDS

THURSDAY WORKOUT

Skill day!   GYMNASTICS: 10 minutes of skill on Rope Climbs & Ring/Bar Dips Then… 10 minutes EMOTM of: Odd Minutes – 1-2 Legless Rope Climbs or 1-2 Leg Assisted or :30 Climb as high as you can (No seated) Even Minutes – 3-6 Bar/Ring Dips @ Slow Tempo (3

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

Skills and a pacing challenge…   SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00   WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)

THURSDAY WORKOUT

New gymnastics work!   SKILLS: 5-10 minutes Handstand Push Up positioning review and practice   SKILL/TESTING: Every minute for 10 minutes: ODD – 1-2 Weighted Chin/Pull Ups (Scale – 1-2 Bodyweight, 2-3 Seated, 5 sec weighted Negatives) EVEN – 1-2 Strict Deficit HSPUs (Scale – Slightly above parallel or box)

THURSDAY WORKOUT

Gymnastics strength and skill starts!   Based off how you tested out on Strict Pull Ups & Dips last week perform the following:   BODYWEIGHT STRENGTH: Do 1 set of Strict CTB, Chin Above Bar or Partial Pull Ups (50% of your best set from last week… If you got

THURSDAY WORKOUT

Skill and some volume…   SKILL WORK: Toes 2 Bar/Skin the Cats/Bar Uprise & Double Unders & Triples * 10-15 minutes to play   WORKOUT: 50 Double Unders (Unbroken, if possible) *Pick a number that takes 45-60 secs 30 Back/Front/Overhead Squats (65#/95#) *Round 1 – Back, Rd 2 – Front,

THURSDAY WORKOUT

Skills and a test…   SKILL PRACTICE: Pick any of the following and practice for 10 minutes: 1. Handstand Push Up/HS Walking 2. Kipping Pull Ups/Rope Climbs   WORKOUT/CAPACITY TEST: “Burgeron Beep Test” Every minute on the minute for as long as you are able to complete the work in

SUNDAY WORKOUT (FIT)

Get upside down… Part II!   SKILL/STRENGTH: 1 Rep Strict Handstand Push Up for Max Depth in 10 minutes   WORKOUT: Hang Power Snatch (93#/135#)(65% 1RM) STRICT Handstand Push Ups 15-12-9-6-3 * After each completed round you must complete 3 Muscle Ups/5 CTB Pull Ups (No cutoff… There will be

FRIDAY WORKOUT

Skills and squats!   Check back again to what you did last Friday and try to progress both movements!!   SKILLS: 5 minutes Practice Muscle Ups & Handstand Push Ups for 5 minutes to figure out how you want to perform the workout to follow…   GYMNASTICS VOLUME: 10 minutes

FRIDAY WORKOUT

Check back to Thursday, April 28th on this one!   SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow…   GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes –

THURSDAY WORKOUT

Skill day!   SKILLS: Practice Muscle Ups & Handstand Push Ups for 10 minutes to figure out how you want to perform the workout to follow…   GYMNASTICS VOLUME: Every minute on the minute for 10 minutes perform the following: ODD minutes – 1-5 Muscle Ups (Work on slight band

FRIDAY WORKOUT

16.2 Prep!   SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes   POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to

FRIDAY WORKOUT

Another great testing week!   Hundreds of PRs this week!   MOBILITY: 10 minutes Spend some extra time (5-10 minutes) working some of the new shoulder mobility drills we have done this week plus floss and roll out your lower body too…   SKILL: 20 minutes GHD Sit Ups &

FRIDAY WORKOUT

Time for a fun day…   Come in and get gymnasty!   SKILL/GYMNASTICS: We will work through the following for 10-15 minutes at each station trying to improve your positions and do something you’ve never done before:   1st 10-15 minutes: Headstands, Freestanding Handstand Holds, Wall Assisted Handstand Holds, Handstand