MONDAY WORKOUT

New week!   SHOULDER PREHAB: 10 Scap Rows (Harder Angle) 10 Scap Rows + Ring Rows (Harder Angle) 10 Scap Push Ups * 2 sets for Quality   STRENGTH: Every 1:00-1:30 switch back and forth between the following: Odd periods – 2-3 Unbroken Weighed CTB Pull Ups (Add weight each

WEDNESDAY WORKOUT

New glutes!   GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets *   POWER/SKILL: 1

SUNDAY WORKOUT (FIT)

Bars and balls!   WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell   Looking for 80% 1RM or

MONDAY WORKOUT

New week!   INJURY PREVENTION: 40 Band PullDOWN + PullAPARTS * Take your time and break into sets of 10-15 with short rest between   STRENGTH: 3 Rep Deficit Deadlift (NO DROPPING ON ANY SETS) * 2-4″ Deficit depending on what height allows you to set your spine properly *

SUNDAY WORKOUT (FIT)

Proper pacing and position on this one!   Main site!   WORKOUT: “Task Priority Fight Gone Bad” 20 Wall Ball Shots (14/20#) 20 Sumo Deadlift High Pulls (53/75#) 20 Box Jumps (20/24″) 20 Push Presses (53/75#) 20 Calorie Row REST 1:00 3 total rounds for time   No cutoff, but

WEDNESDAY WORKOUT

Speed and mental strength WOD…   CORE: Anti-Rotation Band Walks * Using a red or purple band walk out 3-5 steps, pause, then back 3-5 for 1:00 on your right then for 1:00 on your left * REST 1:00 BEFORE REPEATING FOR 1 MORE SET   POWER/BAR SPEED: 3 Rep

SUNDAY WORKOUT (FIT!)

Just in case you’re curious which was the favorite event from yesterday here we go!   WORKOUT: “The Chipper” 50 Calories on the Rower (3:30 Cap) 40 Box Jumps (20/24″) 30 Alternating DB Snatches (35-45/50-70#) 20 Wall Ball Shots (14-20/20-30#) 10 Hand Release Burpee Bar Muscle Up/Chin Above Bar Pull

THURSDAY WORKOUT

Longer skill sessions and unbroken!   GYMNASTICS: 10:00 of Toes 2 Bar and Pull Up practice… (Work on Kipping if you have good strength and control) 10-15:00 of Handstand Walking/Handstand Push Up practice… (Work Kipping if you have good strength and control)   WORKOUT: 5 UNBROKEN Toes 2 Bar (Knee

SUNDAY WORKOUT (FIT)

Last games week celebration workout and it’s a doozy…   WORKOUT: 2009 Event 5 30 Wall Ball Shots (14/20#)(10’/11′) * Note the higher target line… Black and White lines for this one 30 Power Snatches (65/95#)(55-60% 1RM) * 3 rounds for time * (No time cutoff)   This was actually

WEDNESDAY WORKOUT

Hump day!   STABILITY: Overhead Med Ball Walks * 1:30 & rest as needed   SPEED/SKILL: 1 Power Clean every :10 for 5 total reps * 6 total rounds with 2:10 rest between each set of 5 reps * 60,65,70,70-75,75-80,80-85% * Consistent bar speed on each single!   WORKOUT: 27

SUNDAY WORKOUT (FIT)

How hard can you continue to do under high heart rates? Come find out!   WORKOUT: 1 minute of Double Unders/Singles 1 minute of Wall Ball Shots (10#/14#) 1 minute of Calories on the Rower REST 1:00   Repeat for total reps across FIVE TOTAL rounds (20:00, including the rest

MONDAY WORKOUT

Lift, skill practice, WOD… Repeat…   STRENGTH/POWER: 3RM Push Press from a Rack * Make sure it’s a Press and not a Jerk 😉 * 60, 70, 80, 85-90%, 90-93%, 93%+ for 3 reps would calculate out to a new 1RM PR * 15-20 minutes   SKILL: Rope Climb practice

FRIDAY WORKOUT

Friday!   STRENGTH: First 1:30: – Snatch Grip Push Press from Behind the Neck (From a Rack) + 2 Overhead Squats   Second 1:30: – 2 Rep Weighted Pull or Chin Up   * 5 rounds through working up on loading for both sections every round (15:00 total)   SHOULDER

FRIDAY WORKOUT

Build off the practice you got with Snatches and OH Squats on Monday!   But first…   STRENGTH: Bench Press to a heavy single or max if you’re feeling good in just 10-12 minutes… (Aggressive jumps around the following: 60, 75, 85, 90, 95, 100+%)   SHOULDER STABILITY: DB Windmills

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