THURSDAY WORKOUT

Gymnastics pacing!   WORKOUT: 2:00 of Muscle Ups (Scale to CTB, Chin Above or Ring Rows) 2:00 of STRICT Handstand Push Ups (Scale to higher Abmat, Bear Crawl or Box) 2:00 of Air Squats REST 4:00 (3 times through for consistent reps throughout)   Record reps for each section and

WEDNESDAY WORKOUT

New hip/mobility movement!   HIPS/GLUTES: DB Lateral Lunges x 5ea way * Step back to the middle each time and stay upright Heavy Banded Lateral Band Walks x10ea * Green or heavier for most (2 total sets)   POWER/SKILL: 2 Position SQUAT Snatch skill work * Each coach will pick

MONDAY WORKOUT

Deadlift test coming! But one more time to practice first!   STRENGTH + SHOULDER PREHAB: 2×5 Deadlift @ 83-85% (More weight than you hit a few weeks ago) * Warm Ups + Prehab – 50% for 5 reps + 15 reps of Plate External Rotation (5lb plates) – 60% for

SUNDAY WORKOUT (FIT)

5:00 controlled sprints with some complex movements so pace appropriately!   WORKOUT: 5:00 AMRAP of: 9 Wall Ball (14/20#) 6 Toes 2 Bar 3 Clean and Jerks (113/165#)(70% Jerk) REST 10:00 Repeat 3 total times for aggressive, but consistent pacing every 5:00 period…   Error on the side of TOO

SATURDAY WORKOUT (TEAM!)

Team RVB!   TEAM: In teams of 2, sharing the workload as listed: “RVB” 5 Burpee Box Overs (Can use hands)(24/30″)(EACH PARTNER) 19 STRICT Chest 2 Bar Pull Ups (Scale to strict chin, partner assisted or ring rows)(SHARED) 2014′ of Loaded Carries (60-70/100+# of loading using KB/DB, Sandbags, Med Balls,

FRIDAY WORKOUT

Bench!   STRENGTH & PREHAB: 3 Position Bench Press (1 Close Grip, 1 Medium Grip (1st ring), 1 Wide Grip (2nd ring)) * 5 sets to work up to something heavy… 60, 75, 85, 90, 90-95% * Perform the following after each bench set: 1st – Plate External Rotation x

THURSDAY WORKOUT

Aerobic Power Endurance, oh my!   SKILLS: Every 1:30 for 6 rounds (3 each): Odd – Wall Walks, Wall Facing Handstand “Leans” & Wall Facing Handstand Push Ups (:45 of work) Even – Dragonflys and Front Levert Tucks on the Pull Up Bar (:45 of work)   WORKOUT: 3/5 Burpee

WEDNESDAY WORKOUT

Barbell skill and a regionals-ish workout!   HIPS: Split Squats x 5ea (Keep working heavier) Lunge Position Knee Raises x 10ea * 2 sets   POWER/SKILL: Work up quickly to 80% 1RM Clean and Jerk and perform every minute on the minute for 10 total minutes: ODD – 1 Below

MONDAY WORKOUT

Another “On” and “Off” workout with a twist….   STRENGTH: Back Squat – Heavy set of 3 (Go for a 3RM if you feel good… Last set) * Warm Ups – 50, 65, 75% * Work Sets – 85, 90, 94-95% (Optional, new rep max)(About 2:30-3:00 per work set)  

FRIDAY WORKOUT

Lift and some fun!   ROTATOR CUFF: Plate Ext. Rotation x 10-15 Scaption Raises x 10-15 Plate Push Ups Plus Circles x 10-15   POWER/SKILL: ** No higher than 85-90% 1RM for this one… No misses! After working up to 85% perform: 1 Non-Dominate Split Jerk + 1 Dominate Leg

THURSDAY WORKOUT

Skills and muscle endurance challenge…   SKILLS: Every 1:30 for 6 total rounds (3 each): ODD – Frogstand Holds, Wall Walks + Leans and/or WALL FACING Handstand Push Ups (:45 of work) EVEN – Dragonflys, Front Lever Tuck Holds (:10-:15)(:45 of work)   WORKOUT: 30/40 Toes 2 Bar (Straight Leg

MONDAY WORKOUT

On and off rounds!   STABILITY: :30 Band Anti-Rotation in a Lunge Position * Partner will increase the difficulty by lightly pulling and tapping the band as you hold * 2 sets per side   STRENGTH COMPLEX: 4 Barbell Overhead Walking Lunges 4 Front Rack Walking Lunges (Same weight) 4