FRIDAY WORKOUT

More post-Open fun!   SHOULDER PREHAB: 10 Banded Pull Aparts (Red or Blue Band) 10 Banded Shoulder Protraction/Retraction (Same Band) * 3 sets for quality   STRENGTH: Back Squat (Follow the percentages listed or lower, but DO NOT go above them for this week) 5-3-2-2-3-5 (65, 80, 85-90, 85-90, 80,

THURSDAY WORKOUT

Base building so hit your pacing right!   WORKOUT: 3/5 Strict CTB Pull Ups (Chin Above, LB Assisted, Ring Rows) 6-8/10 Push Ups (Box to scale) 15-20 Alternating Box Step Ups (20/24″) * Complete a round every 1:30-2:00 on the clock for 15 total rounds   The goal is to

WEDNESDAY WORKOUT

GLUTE WORK: Banded Lateral Walks x 6-8ea Way * Large green up to large black doubled up Banded Psoas March x 8 total * Mini red or blue band (2 sets total)   SKILL/POWER: 5 Position Power Clean + Overhead (Follow the percentages listed and be PERFECT!) (High Hang (NO

MONDAY WORKOUT

Post-Open Recovery Week!   LOWER BODY: 100′ Backward Sled Walk RIGHT INTO… 100′ Forward Sled Walk with Hands Behind You * Work up steadily over the course of 15-20 minutes on the main floor, not the turf   WORKOUT: 100 Double Unders or 200 Singles (UNBROKEN, if you’re higher skilled!)

THURSDAY WORKOUT

18.5 TONIGHT!   WORKOUT: 100 Double Unders (2:00 Cap) 50 Calorie Row or Bike 30′ Single Arm DB Overhead Walking Lunge (35/50#)(20/35#) 200 Single Unders (2:00 Cap) 30 Calorie Bike or Row 30′ Single Arm DB Overhead Walking Lunge (35/50#)(20/35#) * 1 round for those of your going Thursday *

WEDNESDAY WORKOUT

18.5 final prep!   GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets   POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go

MONDAY WORKOUT

One more week… 18.5…   SHOULDER: Tempo Reverse DB Flys * 5 sets @ 0-5-5 tempo with 5-10# weights (2 sets) * Throw a little chest stretching between sets   POWER: Every 2:00 for 5 sets only: 2 Rack Thrusters * 60, 70, 80, 85-90, 90-95% 1RM * Go by

THURSDAY WORKOUT

18.4 tonight!   SKILLS/POWER: 8:00 to establish a near max effort Box Jump (No stepping or approach) 1:30 Band Chest Stretch (Right) 1:30 Band Chest Stretch (Left) 8:00 to practice HSPUs   WORKOUT: 10 Single Arm DB Overhead Walking Lunges (35/50#)(20/35#) * 5 step with left then 5 steps back

WEDNESDAY WORKOUT

18.4 Coming!   HIP WORK: Banded Lateral Squat Walks x 12 Ea way Banded Psoas Marches x 12 SLOW reps * 2 sets with 1:00 rest between   POWER: Every 1:00-1:30 on the clock: 1-2 Snatches (Your call on starting and finishing positions… Hang/Floor OR Squat/Power) * Work up slowly

MONDAY WORKOUT

18.4 practice!   SHOULDER REHAB: Tempo Bent Over Reverse Flys (3-8# only) * Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps * Perform another set at the 2:00 mark   POWER/STRENGTH: 1 Hang SQUAT Clean +

SATURDAY WORKOUT (TEAM!)

Team Saturday!   TEAM: In groups of 2, working just one at a time complete the following: 6 Lateral Burpees Over AbMat (Must complete a lateral jump over AbMat after each rep) 9 Ring Rows (Moderate to Hard Angle) 12 Med Ball Slams (20-25/30-40#) 15 Calories on the Rower/Bike/Ski (Change

THURSDAY WORKOUT

18.3 tonight!   SKILLS/WORKOUT: 10:00 of Handstand Push Up Skill work with the line standard (No boxes… Work on wall walks, wall kick ups, negatives, strict, kipping) 1:30 Band Lat Stretching (Right Arm) 1:30 Band Lat Stretching (Left Arm) 10:00 of Jump Rope Skill work (Doubles/Triples) 2:00 Double Calf Wall

WEDNESDAY WORKOUT

Last chance for some practice before 18.3!   GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini

MONDAY WORKOUT

Prep for the sure to be gymnastics filled 18.3!   STRENGTH/STABILITY: Tempo Pull Ups (3 reps) – Active Hang, Chin Above Bar Hold & Slow Negative – :06-:08 per position – New set every 2:00 for 2 sets total   POWER: 2 Rep Push Press from a Rack * Up

THURSDAY WORKOUT

18.2 coming!   Ready for another one…   SKILLS/WORKOUT: Every 2:00 for 24:00 (3 rounds each) 1st 2:00 – Paced Wall Ball Shots * Think of a longer distance rower pull pacing… 2-3 second steady squat into a steady slow for 15-20 reps 2nd 2:00 – 8-12 HEAVY Bent Over

WEDNESDAY WORKOUT

Little Open prep for 18.2…   GLUTES: Single Leg RDLs x 8ea leg (Little heavier and make sure to keep your back locked in!) Banded Bottom to Bottom Squats x 10 reps (Blue Band) * Dynamic Hip Flexor Stretching between sets * 2 total sets of RDLs and Squats  

MONDAY WORKOUT

Barbell!   INJURY PREVENTION WORK: Tempo Pull Up (Just 1 set only) * 1-2 secs per spot longer than last week since its just 1 set, BUT 3 reps back to back to back * :06-:08 Active Hold, :06-:08 Chin Above Hold, :06-:08 Slow Negative + Banded Hip Flexor March