FRIDAY WORKOUT

Cardio and lifting all together!   WORKOUT: 6:00 of Calories on the Rower ** You will repeat this two more times so maintain a pace you can do, with a little difficulty two more times INTO… 6:00 to establish a 1/3RM Weighted Pull Up or 3/5RM Weighted Ring Row (Do

THURSDAY WORKOUT

Chipper!   CORE AND PREHAB: Every min on the min x 6:00 1st – :45 Hollow Hold 2nd – :45 Superman (Reps) 3rd – :45 Ring Row   WORKOUT: 100 Doubles (2:00 cap) 50 Alt. DB Snatch (35/50) 40 Wall Ball (14/20)(10/14) 20/30 CTB Pull Ups (Chin OR Rows) 15/20

WEDNESDAY WORKOUT

Lifting practice and lots of interval sprints!   GLUTES: ** Just 1 set each ** Banded Bench Hip Bridges x 20 reps each leg (Green Band) Med Ball Lateral Lunges x 10 reps each leg (25/35#)   POWER/SKILL: Every minute on the minute for 10 total minutes: 1 Power Clean

MONDAY WORKOUT

Barbells galore!   SHOULDER PREHAB: 12 Banded Shoulder “Angels” (2 sets of 6)   STRENGTH/SKILL: Overhead Squat from a Rack 10-5-3-2-1-1-1-1 (Empty Bar, 60, 70, 80, 85, 85+, 85+, 85+, 85+…. More emphasis on position than weights) OR 10-5-5-3-3-3-3-3 (Lighter weights the whole time… Under 75%)   WORKOUT: ** Aerobic

SUNDAY WORKOUT (FIT)

Intervals… Keep your rounds fast, but consistent!   WORKOUT: 7 DB Thrusters (20-25/30-35’s) 2/3 Rope Climbs (Leg Assisted) 7 Burpees * Perform a fast (under 1:00 or so), but controlled round every 3-4:00 for 8-10 total rounds as long as your rounds are consistent * If you fall off significantly

FRIDAY WORKOUT

Barbell!   STRENGTH TRAINING: Strict Press 2-2-2 @ 90% 1RM (2:30-3:00 clock) * Warm Ups: 60, 70, 80, 85% for 2s   WORKOUT: 2:00 to complete 5 Front Squats from a Rack @ 70% 1RM AMRAP of Doubles with time remaining… REST 2:00 2:00 to complete: 10 Back Squats from

THURSDAY WORKOUT

Volume pacing practice…   ACTIVATION: * Just 1 set :45 Hollow Hold :15 Rest :45 Supermans (Reps) :15 Rest :45 Underhand Ring Row Hold   WORKOUT 20/30 Ring Muscle Ups 35/50 STRICT Handstand Push Ups 50/70 Toes 2 Bar (30:00 cutoff) ** The catch… Sets to complete the volume at

WEDNESDAY WORKOUT

Heavy and fast!   HIPS: Banded Hip Raises x10ea (More band) MB/Sandbag Front Loaded Lateral Lunges x5ea (Heavier) * 2 sets   POWER TEST: 1 Hang Snatch 1 Floor Snatch * Power catch one and squat catch one, but your call on when you do each one * 15-20 minutes

MONDAY WORKOUT

Unbroken!   SHOULDER REHAB: Floss band “Angels” x 10-15 total reps   STRENGTH ENDURANCE: Overhead Barbell Walking Lunge x 4 steps Into… Front Rack Barbell Walking Lunge x 4 steps Into… Back Rack Barbell Walking Lunge x 4 steps * 4 total sets in 15 minutes for best load *

SUNDAY WORKOUT (STRONG)

Clean work continues!   SKILL: Clean High Pull/Muscle Clean/Clean Drops * Elbow position, turnover speed and creating torso stiffness quickly are main goals * Light to moderate weights only   POWER: 3 Position Squat Cleans (You pick the three positions) * Work up to 75% and perform 5 sets between

FRIDAY WORKOUT

Simple Friday!   GLUTE/HIP: Banded Hip Raises X 10ea leg (Heavier band than last week) Med Ball/Sandbag Lateral Lunges x 5ea leg (Heavier loading than last week) * 2 sets   POWER/SKILL: 2 Rep Split Jerk Max (1 Rep Left Leg and 1 Rep Right Leg) * Work up steadily

THURSDAY WORKOUT

Aerobic barbell?   POSITION STRENGTH: Every minute on the minute × 9:00 1st – :35 Hollow Hold 2nd – :35 Superman (Reps) 3rd – :35 Ring Row HOLD   WORKOUT: Every minute on the minute for 20:00: 1st minute – :40 Power Snatch @ 70% 1RM 2nd minute – :40

MONDAY WORKOUT

Squats!   GLUTE AND CORE WORK: :45 of Hollow Hold & :45 of Superman Reps   STRENGTH: Back Squat 3×5 @ 75% 1RM (If you are a newer athlete then 75-80%)(2:30 clock per set) * Warm Ups: 50%x5, 60%x3, 70%x2 (6-8 minutes to warm up only!)   WORKOUT: ** Controlled