FRIDAY WORKOUT

Set some records today!   CORE STABILITY: :15 Hanging L-Sit Hold * 1:00 clock per set for 3 consecutive minutes   POWER: 1RM Thruster from a Rack * 60×3, 75X2, 85X2, 90X1, 95X1, 101%x1 (NO TIES), 103-105%x1 (Optional) * 15-20 minutes depending on class sizes   WORKOUT/TESTING: 500m Row FOR

MONDAY WORKOUT

Benchmark week!   CORE STABILITY: :25 RKC Plank :35 REST * 3 sets total *   STRENGTH: Front Squat 1RM in 15-20 minutes * Work up steadily and make sure to address any tightness you might feel early on that we might miss in the warm up * 60×5, 75×3,

MONDAY WORKOUT

Busy Monday!   POWER/SKILL: Every minute on the minute for 12 minutes: 1 SQUAT Snatch * Work up SLOWLY and only go for a new 1RM if you’re feeling great and instead work on getting some really good practice with heavier weights and no misses, if possible… * 60×2,65×2,70×1-2,75,80,85,90,90-93,93-95,95-100,95-102,95-105% (Only

THURSDAY WORKOUT

Gymnastics test and the long one for the week!   GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular

THURSDAY WORKOUT

Gymnastics retest!   TEST: 10 minutes to find a 5RM Push Up (Try to best your old number, but be smart and aware of your hip and lower back positions) THEN IMMEDIATELY INTO… 3 minutes of max rep Rope Climbs (Retest the version you did the 1st time around or

WEDNESDAY WORKOUT

Test day!   POWER/SKILL: 1 Power Snatch + 2 Overhead Squats * Build up to the best weight possible in 15-20 minutes * Try to work your weaker position, but you have the option of starting from the Hang or the Floor for this one   WORKOUT: 20 Foot Goblet

THURSDAY WORKOUT

Couple more testing before we work out some new gymnastics strength work for next week…   GYMNASTICS TEST: 1 set of MAX REP Unbroken Chest 2 Bar Strict Pull Ups (Overhead Only) REST 2 MINUTES 1 set of MAX REP Unbroken Strict Ring Dips * Scale down to any of

MONDAY WORKOUT

Snatch test!   POWER TEST: Power Snatch 1RM (Hang or Floor) * Floor is preferred *   Be perfect on the early, lighter sets so you’re ready for the heavier ones…   Bar only skills: – OH Squat, Snatch Balance, High Hang with Pause, Below Knee with Pause & Mid-Shin

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

MONDAY WORKOUT

Hero week!   SKILL/POWER: Snatch Balance for SPEED… * Go by feel on the lift today… * If you’re feeling fast and strong try to go for 100-105% of your Snatch 1RM for 1 rep OR work up to a moderate weight and work fast footwork and proper body positions

FRIDAY WORKOUT

One more test…   STRENGTH: 20 minutes Deadlift 1RM * Take plenty of time on this one and work up just 5-10% at a time starting with just 50% 1RM and play it smart if you aren’t feeling it… (3-5@50%, 3@60%, 2@70%, 1-2@80%, 1@90%, 1@90-95%, 1@95-100%, 1@100-103%, 1@103-105%) * Training

THURSDAY WORKOUT

Last test day!   STRENGTH TEST: 2RM Strict Pull Up (Must be overhanded and unbroken) * 10 minutes to try to beat your old test number   BASELINE RETEST: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats * 20 minute AMRAP *   Perform this one EXACTLY the