THURSDAY WORKOUT

Skills and volume!   SKILL: Every minute on the minute x 10:00 ODD – :30-:40 of Toes 2 Bar & Pull Ups practice EVEN – :30-:40 of HSPU practice   WORKOUT: 10 Wall Walks (12-24″) 35/50 Toes 2 Bar (Knees or 50-75 Sit Ups) 100 Med Ball Thrusters (25/30-35#) 35/50

THURSDAY WORKOUT

Skill work continues!   SKILL: T2B and Double Unders + Muscle up transitions/false grip strength Or 50% of your best max muscle up set every 1:30-2:00 for 5 total sets (15-20 minutes to practice)   WORKOUT: 5 T2B (7 Knee Raises)(Unbroken, if able) 10 KB Goblet Walking Lunges (35/53#)(53/70# upscale,

FRIDAY WORKOUT

Set some new numbers!   CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window   STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in

WEDNESDAY WORKOUT

New glutes!   GLUTE STRENGTH: 10 rep DB weighted hip raises (Start between 40-50/60-70#) 10 banded lateral raises (each side) Rest :30 (2 sets trying to add weight on the 2nd round for the hip raises)   POWER/SKILL: 1 Tall SQUAT Snatch (No hip drive) + 1 High Hang SQUAT

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!   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)

THURSDAY WORKOUT

Longer skill sessions and unbroken!   GYMNASTICS: 10:00 of Toes 2 Bar and Pull Up practice… (Work on Kipping if you have good strength and control) 10-15:00 of Handstand Walking/Handstand Push Up practice… (Work Kipping if you have good strength and control)   WORKOUT: 5 UNBROKEN Toes 2 Bar (Knee

WEDNESDAY WORKOUT

Skills and a sprint chipper!   STABILITY: 1:00 Hanging L-Sit Hold (2:00 clock)   POWER/SKILL: 1 HIGH Hang Squat Snatch 1 Below Knee Squat Snatch 1 Floor Squat Snatch * Warm ups every 2:00 using 50, 60 & 70% 1RM * Work sets every 2:30-3:00 using 75, 75-80, 80, 80-85%

THURSDAY WORKOUT

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#)

THURSDAY WORKOUT

Skills and death… 😉   SKILLS/GYMNASTICS: Toes 2 Bar & Dips/HSPUs for 15-20 minutes… * There are a lists of options for each that you guys can pick from… * Perform a challenging set each time, but allow yourself enough time to recover and learn from each set/rep you do

THURSDAY WORKOUT

Gymnastiness…   Choose your workout wisely, but try to pick the hardest version you can…   There are grey areas between each workout level so you can mix and match a little as needed…   WORKOUT: Option #1: 6/10 Ring Muscle Ups 12/20 Strict HSPUs (25s & AbMat only) 30

MONDAY WORKOUT

Last week before some new assistance work!   POWER/STRENGTH/POSITION: 1 Power Snatch + 2 OH Squats + 1 SQUAT Snatch + 2 OH Squats * Position is more important that weight today, but try to work up to the best weight possible in just 15 minutes   ASSISTANCE: 1 minute

FRIDAY WORKOUT

Little Split Jerk variation we have never tried before…   POWER/SKILL: 1 Back Rack Split Jerk + 1 Front Rack Split Jerk * Attempt to alternate legs for as long as you can, but you can do your dominate leg for the final few heavy sets * 15-20 minute to

SUNDAY WORKOUT (FIT!)

A consistency test…   WORKOUT: Perform as many reps as possible in 4:00 of: 27 Calorie Row/Bike 27 Burpee w/ Bar Touch (3-6″) 27 Chest 2 Bar Pull Ups (Chin/Jumping) REST 4:00 Perform as many reps as possible in 4:00 of: 21 Calorie Row/Bike 21 Burpees w/ Bar Touches (3-6″)

SUNDAY WORKOUT (FIT)

Open repeat?   Sort of 🙂   WORKOUT: 21 Toes 2 Bar 100 Double Unders 15 Power Snatches (65/95#)(60%) 18 Toes 2 Bar 80 Double Unders 13 Power Snatches (83/135#)(70%) 15 Toes 2 Bar 60 Double Unders 11 Power Snatches (103/155#)(75%) 12 Toes 2 Bar 40 Double Unders 9 Power