THURSDAY WORKOUT

Long, pacing day!   WORKOUT: 85/100 Cal Row, Bike or Ski 50 DB Bent Over Rows (30-35’s/45-50’s) 85/100 Cal Bike, Ski or Row 50 DB Squats (30-35’s/45-50’s) 85/100 Cal Row, Bike or Ski 50 Alt. DB Snstches (30-35/45-50#) (35:00 cap)   POST WOD: 2 Position Bicep Curls x 5 reps

MONDAY WORKOUT

We start moving intensity up in preparation for another test week in two weeks!   STRENGTH ENDURANCE: 1 Overhead Squat (Must be snatched into place) 5 Front Squats (Must be cleaned into place) 10 Back Squats (Cleaned and push pressed behind head) * 50, 60 & 70% 1RM OH Squat

FRIDAY WORKOUT

Simple stuff should always be apart of your fitness journey!   STRENGTH: Every minute on the minute x 12:00 Odd minutes – 2 reps of Weighted Pulling (Muscle ups, CTB, chin, etc are all options) Even minutes – 3 reps of Handstand Push Ups (Deficit, descending plates under an AbMat,

THURSDAY WORKOUT

Tricky pacing work…   WORKOUT: 1:00 Row or Bike for Cals (Set a sustainable pace) 6 Snatches @ 65-70% (95/135# cap) 12 Toes 2 Bar 1:00 Row or Bike (Match pacing) 9 Push PRESSES (Same loading) 18 Knees 2 Elbow 1:00 Row or Bike (Match pacing) 12 Cleans (Same loading)

MONDAY WORKOUT

Monday!   STRENGTH: Front Squat 2×2 @ 90% (2-2:30 clock) * 50×3, 65×3, 75×2, 85×1-2 for warm ups   WORKOUT: 100m Walking Lunge 50/75 Hand Release Push Ups (Box Push Ups) 50 Double KB Deadlifts (44-53/53-70’s) 50/75 Pull Ups (No butterfly)(Jump CTB) 100m Walking Lunges (20:00 cap)   Have planned

FRIDAY WORKOUT

Barbells and ropes!   WORKOUT: ** Using 80% of your Push Press 1RM 12 Deadlifts 20-50 Doubles (:45 cap… Smooth and consistent) 9 HANG Power Cleans 20-50 Doubles (:45… Matching set) 6 Push JERKS 20-50 Doubles (:45… Another matching set) REST 2:00   5 rounds for time consistency and break

THURSDAY WORKOUT

Test day, of sorts…   Use today to test your unbroken gymnastics skills and test your recovery abilities between sets to maintain this unbroken goal…   WORKOUT: 1-3 UNBROKEN Muscle Ups (Scales: 3-5 CTB/Chin or work 1-3 strict pull ups or 5-7 ring rows if strength is still an issue

WEDNESDAY WORKOUT

Feel the burnnnn….   ACTIVATION/PREHAB: 1st Min – Plate Angel’s 2nd Min – Cuban Presses 3rd Min – Scapular Push Ups * Just the top end range of the push up with emphasis on pushing as far away from the floor as you can and holding for 5 seconds each

SATURDAY WORKOUT (TEAM!)

Team sprints!   TEAM: 5 KB Swings (35-53/53-70#) 10 Wall Ball Shots (10-14/14-20#) 15 AbMat Sit Ups * Partner 1 completes a full round immediately followed by Partner 2, then both will rest for 1:30 before going again * Complete as many sprint rounds as possible in 35 minutes with

THURSDAY WORKOUT

Can you repeat?   WORKOUT: 3:00 of Rope Climbs 1:00 REST 3:00 of Doubles 1:00 REST 3:00 AMRAP of: 10 Alt. DB Snatches (30-35/45-50#) 20 Air Squat (Scale reps if needed) * Pick a set up that allows close to 3 rds 1:00 REST 3:00 of Doubles (Match your first

MONDAY WORKOUT

ACTIVATION: EMOTM X4:00 1st – Hollow Hold 2nd – Supermans 3rd – Side Bridge (:30ea side) 4th – Cuban Presses (5-10#)   STRENGTH: 1 Snatch Grip Deadlift 3 Sumo Deadlifts 9 Conventional Deadlifts * 4 sets to something heavy, but work proper pull positions from different grips and foot placements

FRIDAY WORKOUT

Strength work and “gear change” work…   STRENGTH: 2RM Close Grip PAUSE Bench Press (Plus 6-8 reps of DB Bent Over Rows after every set) * 15 minutes to work up   WORKOUT: 20:00 AMRAP of: 24 KB Deadlifts (Use the heaviest KB you can safely Snatch… Just 1 KB)