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%

MONDAY WORKOUT

Games workout week commences!   POWER: Heavy Thruster Training * Work up to 85-90% of your best Thruster 1RM in 10 minutes * Perform a set of 3 reps every 3:00 for 3 total sets making sure to make this heavy, but don’t miss any reps at all for this

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

WEDNESDAY WORKOUT

A speed repeat!   Can you move faster with a little heavier weight??   SHOULDER INJURY PREVENTION: 1:00 of Band Sharapovas 1:00 of Band Wall Facing Wall Slides   SPEED: Repeat from May 10th…   5 Thrusters in under :12… * Perform a new set every 1:30 for 6 sets

WEDNESDAY WORKOUT

An old Open-ish favorite workout?   SHOULDER INJURY PREVENTION: Wall Slides (Facing Away) for 1:30 Wall Slides (Facing Towards) for 1:30   SPEED/SKILL: 3 Power Cleans in :09 (New set every 1:30 for 8 sets) * Start at 50% and work up steadily, but keep in mind that speed through

FRIDAY WORKOUT

Heavy, shoulder health and something short…   STRENGTH/POWER: 1 Power Clean + 2 Thrusters + 1 SQUAT Clean Thruster * Work up to the best loading you can for the day in 15-20 minutes   SHOULDER STABILITY: DB Windmills * 3 sets of 5 each arm with a slightly heavier

WEDNESDAY WORKOUT

Back to regular training!   SHOULDER INJURY PREVENTION: 1 set of Wall Slides (Back on wall)(:60) 1 set of Wall Slides (Facing wall)(10 reps) 1 set of External Rotation (5 each)   POWER: 3 Power Snatches @ 70-80% 1RM (Key is correct bar contact and speed from the hip) *

WEDNESDAY WORKOUT

Fran-ish??   SHOULDER INJURY PREVENTION: 10 Slow Band Pull Aparts (Purple/Red) + 10 Slow Band Pull DOWNS (Same band) + 5 Tempo Band OH Squats (Stand on band)(3 secs down, 3 sec hold, 1 sec up) REST :30 (Repeat 1 more time)   POWER/SPEED/SKILL: Work up to 70% 1RM on

FRIDAY WORKOUT

Lifts and going fast!   POWER/STRENGTH: Thrusters from a Rack 5-3-2-1-1-1-1-1 + 6-8 Reps of DB Bent Over Rows after each set * Work to a heavy set on Rows and a max set on Thrusters in 15-20 minutes   WORKOUT: Every 4:00 for 6 total rounds (24:00) perform the