THURSDAY WORKOUT

Longgggg Thursday… 4/5 STRICT HSPUs 10 Front Rack DB Walking Lunges (35/50# DB.. Just one) 4/5 STRICT T2B 12/15 Calories on the Row/Ski * Have to ski 1 out of every 3 rds 10 rds for time 30:00 cap Scale height on the HSPU before knocking down reps if possible

MONDAY WORKOUT

EMOTM skill/power complex: 15:00 1st – 1 Hang Squat Clean @ 80% 1RM PP/Thruster 2nd – 1 Squat Clean 3rd – 1 Squat Clean Thruster 4th – OFF (Change weights) 5th – 1 Hang Squat Clean @ 80-85% 6th – 1 Squat Clean 7th – 1 Squat Clean Thruster 8th

SUNDAY WORKOUTS

Press and DL strength continues in Strong Class… 5×3 @ 80% for both tomorrow… Fit class is inspired by the Age Group Qualifiers… 15 OH Squats (65/95#) 35 Russian KB Swings (35-44/53-70#) 90 Double Unders 15 OH Squats 35 RKB Swings 70 Cals on the Rower 15 OH Squats 35

FRIDAY WORKOUT

From 0:00-2:00 on the clock: 2 Hang Snatches + 2 Floor Snatches @ 65% From 2:00-4:00 on the clock: 10 Triples, 25-100 DU or 200 Singles (1:00 cap) From 4:00-8:00 on the clock: T2B Skill, Rope Climb Skill or Pegboard Skill From 8:00-10:00 on the clock: 2 Hang Snatches +

MONDAY WORKOUT

No workout tomorrow??? 😉 Well no “WOD” officially, but here and there it’s smart to take a step back and work weak areas and skills to keep progress and injury prevention a priority long term… So here we go… Skill/power work… 12 Single Arm Russian KB Swings 9 Single Arm

FRIDAY WORKOUT

Friday skill day! 0:00-3:00 on the clock: 5 Position Clean & Jerk @ 60% 1RM (Above Knee, Below & Floor… 1 Squat Clean) 3:00-9:00 on the clock: Muscle Up/Dip Skill Work 9:00-12:00 on the clock: 5 Pos Clean & Jerk @ 70% 12:00-18:00 on the clock: Muscle Up/Dip Ski Work

THURSDAY WORKOUT

GYMNASTICS: * This ISNT meant to be a failure workout, but instead getting three challenging but repeatable sets Every 1:30 for 6 rds: ODD – 4/5 Unbroken STRICT Pull Ups (Add slight weight if able) EVEN – 4/5 Unbroken STRICT HSPUS (Move hands close at Rxd depth or go slightly

WEDNESDAY WORKOUT

Burpee practice for Sunday! A little barbell lunge complex to lead things off… 2 CLEAN GRIP OH Walking Lunges 4 Front Rack Walking Lunges 8 Back Rack Walking Lunges * 4 sets for heavy loading, but use spotters to help you get the barbell from the Front to Back rack

MONDAY WORKOUT

We had a practice session on Friday so let’s go a little heavier on it! Make slower jumps and really dial things in on the earlier sets… 1 HANG Squat Snatch 1 Squat Snatch from the Floor * Best weight for the day in 20 minutes or so based on

THURSDAY WORKOUT

Some “other” skill work… Ring rows and KB swings since these are both great injury prevention movements when done correctly… We will emphasize proper shoulder blade movement on the Rows and proper back position and hip hinging on the Swings… Then… Workout… “Other Angie” 80/100 Ring Rows (6:00 cap) 80/100

WEDNESDAY WORKOUT

Back squatttttt… Actually Low Bar BOX Squat to be precise… This variation places more emphasis on your hips and hamstrings b/c it allows you to really sit back into the squat… Make sure to pause, but not fully relax on the box in order to break up the up and

SUNDAY WORKOUTS

Strong… Press and Deadlift cycle continues! 5 sets of 3 rep with 75% 1RM on both, plus continued assistance work for both lifts afterwards… Fit… Every :45, 1:00 or 1:15 on the clock CONSISTENTLY perform one round of the following: 5 Wall Ball (14/20#) 3 STRICT HSPUs (Unbroken preferred so

FRIDAY WORKOUT

Heavy and simple pain… 😉 In 15-20 minutes work up to your best weight in the following complex: 1 Hang Power Clean 1 Power Clean from the Ground 1 SQUAT Clean from the Ground Rough idea on build up… 50, 65, 75-80, 80-85, 85-90, 90-95% (93% + would be a

THURSDAY WORKOUT

Long day… Lots of mixed elements and loads in this one so really focus on pacing, pacing, pacing! 9 Calories on the Bike/Ski 6/9 STRICT Chest 2 Bar Pull Ups 9 Calories on the Ski/Bike 12 Alt. DB Snatches (40-50#/60-70#) 9 Calories on the Bike/Ski 15′ SEATED Legless Rope Climb

WEDNESDAY WORKOUT

Fun with the old school crossfit rep scheme but for lifting 😉 Back Squat 15-12-9-6-3 (50, 60-65, 70-75, 80-85, 85-90%) * 20 minutes to complete the 5 sets Workout… “Burn” 40/50 Cals on the Rower (3:00 cap) 25/35 Hand Release Push Ups 15/20 STRICT Handstand Push Ups (7:00 cap) Can

THURSDAY WORKOUT

Keeping movements simple and the goals simple for tomorrow… Goal #1 – Identical rep breakdown for each exercise in the workout for all rounds (Ex. For the 15/20 chin ups do 5s throughout, no more, no less or do 4s or 2s, etc, but once you do your breakdown you