SUNDAY WORKOUT (STRONG)

Snatch!   SKILL/SPEED: In 15 minutes establish… Drop Snatch 1-1-1-1-1   Without decreasing the load on the barbell from the final Drop Snatch proceed to…   POWER/SKILL: In 15-20 minutes establish… Snatch Balance 1-1-1-1   Again, without decreasing the loading on the barbell from the last set of Snatch Balance

SATURDAY WORKOUT (TEAM!)

Team Benchmark Double Trouble!   TEAM: In groups of 2, working just 1 person at a time at any given time perform the following: “Team Jackie Ann” 1000m Row/1 Mile Bike 50 Empty Barbell Thrusters (15-33/33-45#)(Scale to Med Ball, if needed) 30 Pull Ups/Ring Rows (Chest 2 Bar, if able)(Jumping

FRIDAY WORKOUT

Simple Friday!   CORE STABILITY: 2:30 of Deadbug work for Quality * Rest as needed in this 2:30 window in order to make sure your lower back stays flat to the floor   POWER/STRENGTH: 1 Power Snatch + 2 OH Squats + 1 Squat Snatch + 1 OH Squat *

THURSDAY WORKOUT

Skill work continues!   SKILL: T2B and Double Unders + Muscle up transitions/false grip strength Or 50% of your best max muscle up set every 1:30-2:00 for 5 total sets (15-20 minutes to practice)   WORKOUT: 5 T2B (7 Knee Raises)(Unbroken, if able) 10 KB Goblet Walking Lunges (35/53#)(53/70# upscale,

WEDNESDAY WORKOUT

Gymnastics volume pacing!   GLUTE WORK: Single Leg DB Hip Bridges x 8 Each (Start where you ENDED last week then go heavier) 100′ Banded Lateral Walks (Small Red from Cabinet for 50′ Left and 50′ Right) 2 Sets for Quality   POWER/SKILL: 1 Tall SQUAT Clean (Shrug and Catch,

FRIDAY WORKOUT

Set some new numbers!   CORE STABILITY: 2:00 of Deadbugs * Accumulate as much quality holding time as you can in the 2:00 window   STRENGTH: Back Squat 1RM ** Go by how you look and feel and get you best load for the day with near perfect technique in

THURSDAY WORKOUT

Skills and pacing work…   SKILL: Muscle Up skill work (Kipping pull ups, dips, transition work, etc) * 10-15 minutes only   WORKOUT: 100/120 Calories on the Rower (7:30 cap) 80 Alternating DB Snatches (35/50#) 30/40 STRICT HSPUs, Dips or Push Ups * You pick your gymnastic movement you want

WEDNESDAY WORKOUT

New glutes!   GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets *   POWER/SKILL: 1

MONDAY WORKOUT

Back to DBs and Barbells!   SHOULDER PREHAB: 1:00 90 degree plate external rotation 1:00 Scaption Raises :30 LaCrosse Ball Circles (Both directions on each arm) * Use 3-5# only for all of these and be slow and methodical with all reps   POWER ENDURANCE: DB Thruster 10-10-10 * 3

SATURDAY WORKOUT (TEAM!)

Simple Saturday & Team!   TEAM: In groups of 2, working one at a time at any given time perform: 500 Single Unders 1000m Row/Ski (No Bike, if possible) 150 Seconds of Hollow Holds (Plank Hold)(Done Together) 200 Double Unders (4:00 cutoff) 150 Seconds of Hollow Holds (Plank Holds)(Done Together)

FRIDAY WORKOUT

New core stability and bikes return!   CORE: 2:00 of Alt. Arm/Leg Deadbugs * Accumulate as much time as you can while keeping your lower back pushed flat into the floor   SKILL/POWER: From a Rack: 1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate

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′