THURSDAY WORKOUT

HSPU/Push Up skill work and HS walk work for those of you that have a good volume of strict strength otherwise work on wall walks, lateral walks or wall Facing handstand holds… Workout… 1200/1000m Row (5:00 cap) 50 Modified Russian Twists (14/20#) 20/25 Strict HSPUs or 25/30 Hand Release Push

WEDNESDAY WORKOUT

Heavy day tomorrow… Notice… Heavy day… NOT max out day for most of you… The goal is to get a heavy weight that allows you to end the day having been successful on all the sets you attempt tomorrow… Hang Snatch (Power or Squat) 50×3, 65×2, 80×2, 85-90×1, 90-95×1 and

MONDAY WORKOUT

Little bit of a lower key day tomorrow… Strength work will be some single arm/single leg work… Every 2:00 for 16:00: Odd – 10 Crossover Box Step Ups (12-24″) * Use a barbell to load on later sets Even – 10 Single Arm DB Presses on each arm * Work

FRIDAY WORKOUT

19.2! Rx’d: Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 85/135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 115/185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders

WEDNESDAY WORKOUT

Anticipating some barbells this week so let’s keep working them! We will spend a good 20 minutes playing with Squat Snatch skill work AND Handstand Push Up skill work along with Double Under skills for those of you still working on them… Then… We will turn it into a workout…

MONDAY WORKOUT

Back to some barbells! 15-20 minute of muscle up/pull up/clean skill & position work… Then… :40 of Power Cleans @ 60% 1RM * You can work some Touch and Go if you like REST 1:20 :40 of Muscle Ups, CTB, Chin or Jumping CTB PU work (Can practice kipping skills

FRIDAY WORKOUT

19.1! 19 Wall Ball 19 Cals on the Rower * 15:00 AMRAP Some initial thoughts… Even if you have the abilities doing 19 unbroken Wall Ball will start to wear down your row pacing over the course of this one so a quick drop at 10 to shake out and

WEDNESDAY WORKOUT

Bottle feeding Michael and couldn’t miss the milk drunk, daddy/son time so I’m a little late 🙂 Barbell skills and rope skills… Every minute on the minute for up to 10:00 perform: 1st minute – 1 Power Snatch + 1 OH Squat 2nd minute – 2 Power Snatches + 2

THURSDAY WORKOUT

The prep workout for tomorrow is… 15.3… 14:00 AMRAP of: 5/7 Muscle Ups (Alternate Bar/Rings Ea Rd) 50 Wall Ball Shots (14/20#) 100 Double Unders (3:00 cap) Scale down muscle up reps down some as needed as a first scale… Then move down to 7-14 CTB Pull Ups, 7-14 Chin

MONDAY WORKOUT

Monday!   STRENGTH COMPLEX: Split stance Strict Press x 2 per side then 3 more Strict Presses in your normal stance for a total of 7 reps… Take 4 total sets to work up to something heavy, but not to full failure for the day…   WORKOUT: The workout goal

WEDNESDAY WORKOUT

Alternative week continues! Power work is Snatch, but a little different… POWER: 1 Rep of Hang DB Split Snatch (Left Arm) 1 Rep of Hang DB Split Snatch (Right Arm) 1 Rep of Floor DB Split Snatch (Left Arm) 1 Rep of Floor DB Split Snatch (Right Arm) * Work

MONDAY WORKOUT

Little change up for our strength work on Monday… We will be working to try to hold perfect isometric body lines instead of creating movement… These holds will help you to stay stronger during your strict and kipping movements… 1:00 Pull Up Hold (Slightly Above Pull Up Bar) REST 1:00

SUNDAY WORKOUTS

Going way back for Open prep tomorrow so I might be one of the few that has ever done this one 🙂 11.5… 5 Power Cleans (105/155#) 10 Toes 2 Bar 15 Wall Ball Shots (14/20#) * 20:00 AMRAP Be smart with your break up early on this one… Drop

THURSDAY WORKOUT

Covering every DB option for the open tomorrow… 15.5-ish? 27 Calories on the Rower 27′ Single Arm DB OH Lunges (EA Arm)(54′ total) 24 Calories on the Rower 24 DB Front Squats (1 DB Held Across Chest) 21 Calories on the Rower 21 Single Arm DB Hang Cleans (EA Arm)

MONDAY WORKOUT

Monday! Get on the heavier end for the DB strength piece but really emphasize shoulder blade control to keep those shoulders healthy and strong!   STRENGTH: 5 Seated Single Arm DB Presses (EA Arm) (Sitting on the ground in an “L” position to work a little more stability) Then… 10

FRIDAY WORKOUT

Higher rep deadlift practice… Don’t skip this if you’re not confident with your DL skills and don’t take this too heavy if you have good deadlift skills… 3×10 Deadlifts @ 60-70% * Trying to work unbroken sets throughout if you can as long as you’re technique is on point *