FRIDAY WORKOUT

  STRENGTH COMPLEX: 3 Sumo Stance DLs 5 Regular Stance DLs 7 RDLs to Above the Knee * 3-4 sets working to around 60-70% 1RM maybe, but feel out things and go from there   WORKOUT: If you’re sore from the week come in and get some movement in, but

THURSDAY WORKOUT

Use the clock and pace this one perfect!   WORKOUT: 25 Squat Clean Thrusters (95/135#)(60-65% PP 1RM) 40/50 Toes 2 Bar (Scale reps so this takes no longer than 6:00) * 2 rounds for identical round times, NOT overall time… Overall time will be used as a tiebreaker for people

MONDAY WORKOUT

Heavy and some “aerobic” intervals!   POWER: Push Jerk – Up to heavy for max for 1 rep (50, 65, 80, 90, 90-95, 95-101%) * 15 minute only   WORKOUT: “Bradshaw-ish” Every 1:30, 1:45 or 2:00 on the clock perform: 3 Strict HSPUs (DB Press scale) 6 Deadlifts (153/225#)(55-60% 1RM)

FRIDAY WORKOUT

Reminder that lifting today isn’t for a max weight, but should get tough due to the number of sets we will be doing with it…   STRENGTH COMPLEX: Work up quickly 75-80% 1RM Clean and perform the following complex every 3:00 for 4 total sets… 3 Power Cleans + 5

THURSDAY WORKOUT

Pace, pace, pace!   WORKOUT: 1400/1600m Row or 1.75/2.0 Mile Bike (7:30 cap) 80 DB Sh 2 OH (30-35/45-50’s) 160 Double Unders (3:00 cap) 1400/1600m Row or 1.75/2.0 Mile Bike (7:30 cap) (25:00 cap for the whole workout) The primary goal for this workout is near identical pacing on the

WEDNESDAY WORKOUT

Little higher rep Olympic work and interval sprints!   POWER/SKILL: 5 Rep Snatch from the Floor (50, 60, 70. 75-80, 80-85%) * You can mix and match power and squat catches, but resist the urge to do a fugly “starfish” power snatch and instead just squat deeper to catch as

MONDAY WORKOUT

Press!   STRENGTH: Strict Press 3 sets of 5 with 75-80% 1RM on a 3:00 clock per set * Warm ups – 50 x5, 65 x5   WORKOUT: 9/12 STRICT Dips (Rings or Bar… Bands permitted) 15 STRICT Toes 2 Bar (Strict Knee Raises) 18 Alt. Pistol Squats (Pick a

FRIDAY WORKOUT

DB strength!   STRENGTH COMPLEX: 8 DB Walking Lunges with DB on top of the shoulder 6 Alt. Reverse Lunges in Place with DBs at your sides 4 Alt. Lateral Lunges with DBs down the middle * 4-5 sets for best loading… The lateral lunge position will be your weight

THURSDAY WORKOUT

Volume day so make sure to be steady and deliberate about your set ups and break ups for all three movements…   WORKOUT: 100 Alt. DB Snatches (35/50#) 75/100 Ring Rows 100 Wall Ball (14/20#) (24:00 cap) 8:00 caps per section and try to keep sets of 5 or 10

WEDNESDAY WORKOUT

“Scary” workout today!   POWER/SKILL: Percentage work for lifting… Work up to 80% of their Push Press or so for the first round… Every 2 minutes for 5 total rounds perform… 1 Hang Squat Clean Thruster + 1 Floor Squat Clean Thruster   WORKOUT: 6:00 AMRAP of Calories on the

MONDAY WORKOUT

Every minute on the minute!   WORKOUT: Every minute on the minute for 24:00 total (4 total rounds through) perform: 1st minute – 6/9 FAST Kipping HSPU (If you’re strong and controlled enough) or scale reps to 3/6 or do 6/9 DB Push Presses with a moderate weight 2nd minute

FRIDAY WORKOUT

DBs and “other” core and cardio pacing…   STRENGTH COMPLEX: 5 DB Arnold Presses 3 DB Curls 7 DB Bent Over Rows * 4-5 sets to work up to your best loading for the day…   WORKOUT: 40/50 Cal Bike (5:00 cap… Check time) 75 Good Mornings (55/75#) 80/100 Cal

THURSDAY WORKOUT

Mixed modal pacing work…   WORKOUT: 10 HANG Cleans @ 70-75% or so 1RM 20/30 Hand Release Push Ups (Scale to 15/25, 10/20 and/or box as needed) 90 Doubles (2:00 cap) * 5 rounds for break up consistency and time (25:00 cap)   Try to have identical break ups across

WEDNESDAY WORKOUT

Skill, sprints and core work…   SKILL: Every 1:30 for 8 rds perform: Odd 1:30 – 2 Power Snatches Even 1:30 – 1 SQUAT Snatch * Stay between 70-80% for all work sets   WORKOUT: :20 Bar or Ring Muscle Ups (CTB, chin above, jump muscle up or jump ctb)

MONDAY WORKOUT

Strength test and something new…   STRENGTH: Work up quickly to 90% 1RM Front Squat and attempt to complete up to 5 reps with it * Anywhere from 1-5 reps is acceptable, just go by feel and do the best that technique allows for the day   WORKOUT: 1 Rope

SUNDAY WORKOUTS

Team Fit Sunday!   200m Partner Sled Drag (Both work) * 300/400# or so 300m Farmers Carry (One partner must carry while the other walks with them, switch at any time) (30:00 AMRAP)   Strong class…   We will work on your OH Squat positioning and try to transfer it

FRIDAY WORKOUT

Bench and row!   STRENGTH: Every minute on the minute x 8:00 (4 sets each) Odd – 4-6 Reps of DB Bench Even – 4-6 Reps of Weighted Ring Row (Feet on box, if possible) * Warm up to a moderate to heavy starting weight before you start the close