Back to regular program! SKILL/STRENGTH/POSITION: Every min on the minute for 9 total minutes (3 sets each): 1st – :30 Hollow Hold/Rocks 2nd – :30 Supermans (Reps, not holding) 3rd – :20-:30 Chin Up Hold in Hollow Body Position WORKOUT: 50 Calorie Row 35 Wall Ball Shots (14/20#)
Test week continues! POWER TEST: Pick any of the following: Snatch, Clean or Clean and Jerk * Any starting position and catch style is permitted * 50×3, 65×2, 80×2, 85-90×1, 90-95×1, 95+x1, 95+x1 (Last two sets are optionall, based on how you’re feeling as you build up) * 15
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
Skills and pacing! SKILLS: Every minute on the minute for 10 total minutes: Odd – :30 Wall Facing Handstand Hold (Work tapping feet if able) Even – :30 of Dragonflys/Front Lever Tuck Holds WORKOUT: 100 Doubles (200 singles)(2:30 cutoff) 50 Wall Ball Shots (14/20#) 100 Doubles 50 Toes
5:00 controlled sprints with some complex movements so pace appropriately! WORKOUT: 5:00 AMRAP of: 9 Wall Ball (14/20#) 6 Toes 2 Bar 3 Clean and Jerks (113/165#)(70% Jerk) REST 10:00 Repeat 3 total times for aggressive, but consistent pacing every 5:00 period… Error on the side of TOO
Skills and muscle endurance challenge… SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Frogstand Holds, Wall Walks + Leans and/or WALL FACING Handstand Push Ups (:45 of work) EVEN – Dragonflys, Front Lever Tuck Holds (:10-:15)(:45 of work) WORKOUT: 30/40 Toes 2 Bar (Straight Leg
Fast and efficient! WORKOUT: 2:00 AMRAP (Controlled sprint pace!) Barbell Thrusters (65/95#) Toes 2 Bar 3-6-9-12-15… REST 6:00 * 4 total times for consistent sprints each round (26-32:00 total) Scale T2B reps to 2-4-6-8 or 1-2-3-4-5 in order to keep things fast and possibly unbroken for each 2:00
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
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
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)
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
Open workout! WORKOUT: 60 Calories on the Rower 50 Toes 2 Bar (50 Knee Raises) 40 Wall Ball (14/20#)(10/20#-9′) 30 Power Cleans (95/135#)(65/95#) 20 Ring Muscle Ups (CTB Pull Ups) * 14 minute AMRAP * POST YOUR TOTAL REPS TO ZENPLANNER
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
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
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
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,
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
Glute, skill and wod! GLUTE WORK: 10 DB Hip Raises @ Tempo (Hold and down slowly for 3 secs each) * Start where you ENDED last week & go heavier on your 2nd set 15 Banded Side Leg Raises (Small Red) ** 2 Sets SKILL/POWER: 3 Position SQUAT
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
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
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