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)

FRIDAY WORKOUT

Lift and a heavy “core” workout 😉   SKILL/POWER: 2 Rep Split Jerk (Left then right leg) * Work to a heavy for the day or possibly a new 2RM if you’re feeling good and strong * 15-20 minutes   WORKOUT: :30 Hanging L-Sit Hold 5 Clean & Jerks (80%

MONDAY WORKOUT

Last week before some new assistance work!   POWER/STRENGTH/POSITION: 1 Power Snatch + 2 OH Squats + 1 SQUAT Snatch + 2 OH Squats * Position is more important that weight today, but try to work up to the best weight possible in just 15 minutes   ASSISTANCE: 1 minute

FRIDAY WORKOUT

Little Split Jerk variation we have never tried before…   POWER/SKILL: 1 Back Rack Split Jerk + 1 Front Rack Split Jerk * Attempt to alternate legs for as long as you can, but you can do your dominate leg for the final few heavy sets * 15-20 minute to

WEDNESDAY WORKOUT

Speed, speed, speed!   INJURY PREVENTION: 1 rep at the “ITY” positions x 15 total sets with 5-8# weights + 30-40 Band resisted hand walks at all different directions (Each hand movement counts as 1 rep) * 1 set total   POWER/SKILL: Every minute on the minute x 6 minutes:

WEDNESDAY WORKOUT

Bars, balls and carries!   INJURY PREVENTION: “Y” Plate Raises + External Rotation x1 “I” Plate Raises + External Rotation x1 10x through going slowly with a slightly heavier plate + Ring Row Hold x :45-60 secs (1 set only for QUALITY)   POWER/SPEED/SKILL: Power Snatch Clusters 1-1-1-1-1 (5-10 secs

MONDAY WORKOUT

Practice time for 17.2…   SKILL/POWER: Work Kipping Pull Up (Chin & CTB… Keep low volume if your pulling strength is still developing) and/or Toes 2 Bar skills…   Do these between your skill sets for Thrusters… Hang Clean the barbell into position…   Try to work through the first

SUNDAY WORKOUT (FIT)

Open skills and an “oldie”…   SKILLS: Toes to Bar/Shoulder 2 Overhead rhythm and practice *Use rings and take 10 minutes to practice   WORKOUT: “Open Workout 12.3” 15 Box Jumps (20″/24″) 12 Shoulder 2 Overhead (75#/115#) 9 Toes 2 Bar *As many reps as possible in 18 minutes*  

FRIDAY WORKOUT

Final squat Friday before we switch things up next Friday!   STRENGTH: Front Squat 10-8-6-4-2-1 * Steadily work up working the following guidelines: 10 – 60-65% 8 – 70-75% 6 – 75-80% 4 – 85-90% 2 – 90-100% 1 – 95-101%   * 20-25 minutes to work through all six

SUNDAY WORKOUT (FIT)

Fit!   WORKOUT: :45 Second L-Sit Hold (On Boxes) 20 Alternating Front Rack Reverse Lunges (93#/135#)(No Rack) 30 AbMat Sit Ups 15 Front Squats (155#/225#)(No Rack) 20 Toes 2 Bar 10 Deadlifts (205#/315#) 20 Toes 2 Bar 15 Front Squats (155#/225#) 30 AbMat Sit Ups 20 Alternating Front Rack Reverse

WEDNESDAY WORKOUT

Squat training… Week 2!   STRENGTH/STRENGTH ENDURANCE: Building off last week… Warm ups: 6-8 minutes 60% for 3 Front Squats & 6 Bk Squats 70% for 3 Front Squats & 4 Bk Squats   Work Sets: ALL WITH 80% 1RM FT SQ Set 1 – 3 Front Squat (2:00 clock)

MONDAY WORKOUT

6 workout day? 😉   POWER/SKILL: 3 rep Mid-Thigh SQUAT Clean (Pause for 3 secs at the Mid-Thigh position before sliding back up & finishing… Feel your hammies stretch!) * Just 15 minutes to go heavy on this * Do a 50% strict CTB Pull Up set between each set

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

MONDAY WORKOUT

Last week of volume building on Front Squats…   STRENGTH: Front Squat * Try to add 2 reps onto every set from last week as long as you can successfully complete all reps… Shouldn’t be easy though (If last week’s sets were really tough do a 1 rep add on

WEDNESDAY WORKOUT

Back to Cleans!   Really trying to perfect the individual positions for this lift as we start working further along in the coming weeks…   POWER/SKILL: Every 1:30 for 10 rounds (15:00 total) perform the following: High Hang SQUAT Clean w/ 3 sec Pause (Pause in the bottom of the

WEDNESDAY WORKOUT

Snatch… Day 2!   QUICK SKILL: 5-6 minutes Tall Snatch (Stand tall then proceed to “shrug” yourself under the barbell into a full OH squat) * Empty bar, 40% then 50% 1RM   POWER/SKILL: Every 75 seconds for 8 total rounds (10:00 total) perform the following with 80-85% 1RM Snatch:

FRIDAY WORKOUT

Bench day!   STRENGTH: PAUSE Bench Press 3-3-3-3-3-3 * Must do a 2-3 second decent to the chest, pause for 2 seconds and then drive back to lockout * Work up to a heavy triple in 20 minutes   WORKOUT: Complete as many reps as possible in 3 minutes of

FRIDAY WORKOUT

16.2 Prep!   SKILLS: Toes 2 Bar & Double Unders * Start on the Rings, if needed, and work your way to trying to string them on the bar * 5-10 minutes of practice depending on class sizes   POWER/SKILL: 4-6 rep Touch and Go SQUAT Cleans * Try to

THURSDAY WORKOUT

Someone new get some Toes 2 Bar today!   SKILL: Toes 2 Bar & Ring/Bar Dips * Use rings and shorten the straps to work rhythm and see if you can get deeper on your ring dips without losing Ring position * Practice some KB Snatches between sets also!  

THURSDAY WORKOUT

Skills and a WOD challenge… Can you finish Part 2??   SKILLS: Power Cleans & Toes 2 Bar * Spend 10-15 minutes working your Toes 2 Bar on the high rings and steadily work down to trying them on rings with shorter and shorter straps to make the movement harder