FRIDAY WORKOUT

Stability, lifting and gymnastics pacing!   CORE WORK: Banded Anti-Rotational Walk Outs 3x:20 Holds with :30 rest between   SKILL/POWER: 1 Push Jerk @ 90% every 2:00 for 4-5 total sets… * Warm ups: 60% x3, 70% x2, 80% x1, 85% x1 (6-8 minutes to warm up) * This one

WEDNESDAY WORKOUT

New stuff!   HIP WORK: 20 Frog Glute Bridges 20 Banded Hip Flexor Pulls (10 each side) * Rest 1:00 (2 sets)   SKILL/POWER: 4 Position SQUAT Clean * Tall Clean (No hips!), High Hang, Above Knee and Below Knee * Around 15 minutes to find your best TECHNICALLY perfect

THURSDAY WORKOUT

Keeping things simple II…   WORKOUT/SKILL: 1 Legless Rope Climb (No jump) 2 Wall Walks (12″ off wall) 4 STRICT Toes 2 Bar (STRICT Knee Raises) 4/6 STRICT Ring/Bar Dips 12 Med Ball Walking Lunge Steps (25-30/30-40#, Hugged across chest) * 10 rounds for technique, consistency & practice (25:00 cap)

MONDAY WORKOUT

Open week!   PULL STRENGTH/STABILITY: * Try to accumulate a little more holding time overall compared to 2 weeks ago :05-:07 Active Hold :05-:07 Chin Above Pull Up Hold :05-:07 Pull Up Negative * 3 reps back to back to back before resting (2:00 per round) * 2 total sets

MONDAY WORKOUT

Back to SQUAT MONDAYS!   PULL STRENGTH/STABILITY: * Try to accumulate more time under tension than you did last week Example: If you did… :10 Active Hold :10 Chin Above Bar Pull Up Hold :10 SLOW Negative – 1 rep every 1:30 for 3 sets   This week you would

THURSDAY WORKOUT

Skills and an open repeat!   SKILLS: Every minute on the minute for 15:00: 1st – Toes 2 Bar or Muscle Ups (:30-:40) 2nd – HSPUs (:30-40) * Try partner assisted! 3rd – Double/Triple Unders (:30-:40)   WORKOUT: 7 Muscle Ups (Rings Preferred) 50 Wall Ball (14/20#)(10/20#-9′) 100 Double Unders

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%