MONDAY WORKOUT

Clean test plus a little extra…   SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides)   POWER/STRENGTH: 1 Hang SQUAT

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

FRIDAY WORKOUT

Test out!   CORE: :30 Hanging Hollow Hold :30 Rest :30 Hanging Superman :30 Rest 2x through   STRENGTH: 1RM Strict Press * 60, 75, 85, 90, 95, 101% (Beat your old 1RM by 2-5# or so) * 15 minutes or so   WORKOUT: 75′ DB/KB Loaded Walking Lunges (35’s/53-55’s)(25′

THURSDAY WORKOUT

Skills and pace, pace, pace!   SKILL WORK: Double and Triple Unders + Rowing technique * 10-15 minutes of perfection!   WORKOUT: 2000m Row (8:30 cutoff) 100 Full KB Swings (35/53#) 200 Double Unders (19:00 cutoff)   Try to do Doubles if you have them at all for the remaining

WEDNESDAY WORKOUT

New glutes!   GLUTE STRENGTH: 10 rep DB weighted hip raises (Start between 40-50/60-70#) 10 banded lateral raises (each side) Rest :30 (2 sets trying to add weight on the 2nd round for the hip raises)   POWER/SKILL: 1 Tall SQUAT Snatch (No hip drive) + 1 High Hang SQUAT

MONDAY WORKOUT

Squat!   SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts   STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and

SUNDAY WORKOUT (STRONG)

Back to Snatches!   SKILL: Drop Snatch + Snatch Balance * Hold receiving position for 3 secs on both lifts using a light to moderate loading for 10-15 minutes   POWER/SKILL: 1 Power Snatch + Hold Receiving Position for 3 Seconds before Overhead Squatting * 3 reps with the goal

SUNDAY WORKOUT (FIT)

Main Site Variation!   WORKOUT: 400m Ski Erg (2:00 Cap) 12 Alt. DB Snatch (50-60/70-100#) 8 Muscle Ups (Sub: Dips for 8-16 Reps) 600m Run 10 Alt. DB Snatches (50-60/70-100#) 6 Muscle Ups (Sub: Dips for 6-12 Reps) .8 Mile Bike 8 Alt. DB Snatches (50-60/70-100#) 4 Muscle Ups (Sub:

SATURDAY WORKOUT

Team Hero!   WORKOUT: “Partner Coffland” Partner one performs a pull up HOLD for as long as they can… Once a partner fails or stops a hold you both must stop and perform the following before going back to the pull up bar to try to accumulate more seconds with

FRIDAY WORKOUT

End of another week!   CORE: Hanging Hollow Hold & Hanging Superman Hold :20 each, :30 rest, repeat 3 total times   STRENGTH/POWER: 2RM Squat Clean Thruster * Has to be an immediate Squat into an immediate overhead movement on all sets * Work up slowly over 15-20 minutes *

THURSDAY WORKOUT

Skills and volume…   SKILLS: Kipping HSPUs, Pull Ups and Muscle Ups * 15-20 minutes   WORKOUT: 3/5 STRICT Deficit HSPUs (2/4″) 10 Weighted Walking Lunges (35/53’s) 12/15 STRICT Pull Ups * 20 minute AMRAP *   Make the HSPUs more strength based, pull ups closers to the endurance end

WEDNESDAY WORKOUT

Barbells, barbells, barbells…   GLUTE WORK: Lateral Band Walks (25′ down and 25′ back) Single Leg Hip Bridges (Foot ON Box… 20″) REST 1:00 (2 total sets)   POWER/SKILL: 3 Position Clean PULLS (Above Knee, Below Knee, Floor) * Warm Ups: 70, 80% 1RM Clean * Work Sets: 90, 100,

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)

Another main site twist!   WORKOUT: From 0:00-3:00 on the clock: 400m Run Snatch (103/155#) AMRAP with time remaining… REST 1:30 From 4:30-7:30 on the clock: 400m Run Legless Rope Climb AMRAP with time remaining… REST 1:30 Repeat the same pattern from 9:00-12:00 and 13:30-16:30 on the clock trying to

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 *

MONDAY WORKOUT

New week!   SHOULDER REHAB: 50 Band Pull DOWNS (To slightly below your shoulder blades) * Small red or blue band… Break up into sets as needed   POWER/SKILL: 1 Hang Snatch (Power or Squat) 1 Floor Snatch (Power or Squat) 3-5 Overhead Squats * Work up to your best

SUNDAY WORKOUT (STRONG)

New strong!   SKILL: Hang Clean High Pull (Balance for 3 secs) + Hang Muscle Clean + 1 1/2 Front Squats (Working torso position out of the bottom) * Moderate loading working perfect positions   SKILL: 5 Position Clean (Mix squat and power catches) (High Hang, Mid-Thigh, Above Knee, Below,