SUNDAY WORKOUTS

Test day! Strong 1RM Press 1RM Deadlift Fit Fun with core work and sled walks… 50m Sled Walk (5/6 plates) Matching Box L-Sit Hold 100m Sled Walk (4/5 plates) Matching Hanging L-Sit Hold 150 m Sled Walk (3/4 plates) Matching Side Plank (Each Side) 200 m Sled Walk (2/3 plates)

FRIDAY WORKOUT

Barbell complex and handstand skillzzz… You get TWO drops during the barbell complex section and that’s it! Make sure to pick the appropriate Handstand progressions for you and only attempt Handstand Walks if you can bail out safely of it otherwise stick with HS holds, wall walks, box HSPUs, wall

MONDAY WORKOUT

3 position Power Snatch working your 3 weakest spots out of the 5 we usually hit… (High Hang, mid thigh, above, below or floor) Start with the barbell and work it from there… Nothing above 80% for the day by the end, but take your time with it and see

FRIDAY WORKOUT

Bench pressssssss! Bench Press DB Bent Over Row 15-12-9-6-3 (50, 65, 75, 80-85, 85-90%) The goal is to hit really tough weights on the 9-6-3 sets, but to not push anything to complete failure… The DB rows are after each bench set and the goal there is to make EACH

MONDAY WORKOUT

Haven’t had a heavier day for a while so let’s do “two” of them… Work up steadily to a best Clean and JERK for the day then do 3-4 additional sets working towards your best Clean for the day… 20-25:00 for all of the above… Workout… Pick the most difficult,

FRIDAY WORKOUT

Some skill time and a twist off a named workout… 0-3:00 – Snatch Skill @ 50% 3-8:00 – Gymnastics skills (Rope climbs, dips, pull ups and/or muscle ups) 8:00-11:00 – Snatch Skill @ 60% 11-15:00 – Gymnastics 15:00-18:00 – Snatch Skill @ 70-75% 18:00-20:00 – Final gymnastics prep Then workout…

THURSDAY WORKOUT

Gymnastics and core work tomorrow just like last week and…. Some intervals! 2:30 clock to complete… 100m Farmer’s Carry WALK (No running)(35-53’s/53-70’s) Barbell Shoulder 2 Overhead @ 75% 1RM Push Press with time left REST 5:00 2:30 clock to complete… 100m Bear Hug Sandbag Carry WALK (40-80/65-95#) Wall Ball Shot

WEDNESDAY WORKOUT

Back off week for Squats 😉 1×15 with the empty barbell 1×10 with 40% 1RM 1×20 with 50% 1RM with the caviout of having no signficant pauses throughout all 20 reps on this set until you finish the last rep Workout… 50 KB Sumo DL High Pulls (35-53/44-70#) 50 Cals

FRIDAY WORKOUT

Skill me! From 0:00-3:00 (60%) Clean and Push Press Clean and Push Jerk Clean and Split Jerk (Left) Clean and Split Jerk (Right) From 3:00-8:00 Any high level gymnastics skills (Pegboard, rope climbs, handstand push ups, handstand walking, muscle ups) From 8:00-11:00 @ 70% From 11:00-16:00 Any high level gymnastics

MONDAY WORKOUT

Skill and last chance for some Murph prep before next Monday… Olympic lifting and any higher level skill is improved, NOT by maxing out all the time but instead moving moderate to heavy-ish weights with perfection each and every time so that the pattern sticks when we do go for

SUNDAY WORKOUTS

I may have made this one a little more complicated to get some more unique stuff in, but why not 🙂 Fit class… “Rhonda’s Chipper” 5 Tire Flips (1:00 cap… Others will spot as needed also) 19 Burpee Box Jump/Step Overs (20/24″) * No hand usage to get over the

FRIDAY WORKOUT

Heavy, maybeeee new 2RM day and let’s keep working pressing skills! The barbell should move up to the best for the day, but the gymnastics work shouldn’t be taken to any failure point, but make your sets challenging, but doable each time… As always keep safety in mind… If you

THURSDAY WORKOUT

Thursday! Pick your spot to get your max “reps”… But first… Rehab and core work… Every 2:00 for 9 total rounds (18:00 total): 1st – Max Effort Ring Rows for :30 2nd – Hollow Hold for 1:00 total 3rd – Star Bridges x :30 each Side Try to do a

MONDAY WORKOUT

Today is all about balance through and connection through the lift on this one… 1 High Hang Snatch High Pull w/ Balance Hold (Hold the extended position for 2-3 secs) 1 High Hang Power Snatch w/ Pause and Hold on the Catch for 2-3 secs + 1 OH Squat 1

FRIDAY WORKOUT

Heavy Friday! From 0-10:00 on the clock: Push Press 5-3-1-1-1-1 (60, 75, 85, 90, 90+, 90+) From 10:00-15:00 on the clock: Weighted Pull Up 1RM + Stretch out (5 sets only) (Or best strict bodyweight set or lowest banded pull up for 2-3 reps) * Do a bodyweight only set