MONDAY WORKOUT

Test week begins!   STRENGTH: Back Squat 1RM 50%x5 65%x3 75%x2 85%x1 90%x1 90-95%x1 95%+ 95%+ * 20-25 minutes and the last two sets are optional and should be record breaking sets if you’re feeling good   WORKOUT: “Fran” Barbell Thrusters (65/95#) Pull Ups 21-15-9 (8:00 cap)   This should

THURSDAY WORKOUT

Skills and aerobic pacing!   SKILLS: Every 1:30 for 6 total rounds: Odd – Legless/Assisted Rope Climbs, Pegboard Even – Handstand Push Up, Practice Kipping (as long as you have strict), Wall Walking, HS Walking * Work for 1:00 before resting :30 at each section   WORKOUT: 300 Double Unders

THURSDAY WORKOUT

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

SUNDAY WORKOUT (FIT)

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

WEDNESDAY WORKOUT

18.5 final prep!   GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets   POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go

MONDAY WORKOUT

One more week… 18.5…   SHOULDER: Tempo Reverse DB Flys * 5 sets @ 0-5-5 tempo with 5-10# weights (2 sets) * Throw a little chest stretching between sets   POWER: Every 2:00 for 5 sets only: 2 Rack Thrusters * 60, 70, 80, 85-90, 90-95% 1RM * Go by

WEDNESDAY WORKOUT

18.4 Coming!   HIP WORK: Banded Lateral Squat Walks x 12 Ea way Banded Psoas Marches x 12 SLOW reps * 2 sets with 1:00 rest between   POWER: Every 1:00-1:30 on the clock: 1-2 Snatches (Your call on starting and finishing positions… Hang/Floor OR Squat/Power) * Work up slowly

WEDNESDAY WORKOUT

Last chance for some practice before 18.3!   GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini

WEDNESDAY WORKOUT

Barbells!   GLUTES/STABILITY: Single Leg RDLs x 10ea side * Slightly heavier than last week but still looking to do all 10 reps without a “balance check” 10 Banded Bottom to Bottom Squats * Band around the knees and perform the bottom half of the squat (2 total sets)  

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

THURSDAY WORKOUT

Open workout day!   SKILLS: Every 1:30 for 9 total rounds (3 sets each): 1st – :30 Unbroken Alt. DB Snatches (35/50#)(20/35#) working smooth transitions and good body positions 2nd – :20 Unbroken Kipping HSPUs or 45-60 secs of practice 3rd – :20 Unbroken Kipping CTB/Chin Above Pull Ups or

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

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

REMINDER… NO 6:30PM CLASSES OR ON RAMP TONIGHT!   GLUTE WORK: Single Leg Glute Bridges on Bench x8ea side Banded Clamshells x 10ea side 2 sets   POWER/SKILL: Every minute on the minute for just 10 minutes only ODD – 1 Hang Power Clean EVEN – 1 Power Clean *

SUNDAY WORKOUT (FIT)

The climbing chipper…   WORKOUT: 50 Sumo Deadlift High Pulls (65/95#) 5 Leg Assisted Rope Climbs 40 Barbell Shoulder 2 Overhead (65/95#) 4 Leg Assisted Rope Climbs 30 Alternating Hang SPLIT Cleans (65/95#) 3 Leg Assisted Rope Climbs 20 Barbell Thrusters (65/95#) 2 Leg Assisted Rope Climbs 10 Alternating SPLIT

FRIDAY WORKOUT

Doing work!   STABILITY/CORE: :30 Wall Facing Handstand Hold 1:00 Rest 2 sets total   POWER: From a rack: 2 Front Squats + 1 Push Press + 1 Thruster * 15-20 minutes to reach your best loading for the day… No push jerking! * Work up slowly and be perfect

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,

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

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%