Interval AEROBIC test! WORKOUT: “The Ghost” 1 minute of Row Calories 1 minute of Burpees 1 minute of Doubles (Singles) 1 minute of REST * 6 rounds for identical rep scores for EVERY round (At worst a 10% spread on scores) Don’t take this one out too quickly
Friday! CORE STABILITY: Kneeling Anti-Rotational Holds * :30 each side for 2 sets STRENGTH: Weighted Strict CHIN Ups (Underhand Grip for All Sets) 3-3-3-3-3-3 * Work up steadily over the course of 15 minutes WORKOUT: ** Goal is to have identical 10 rep Snatch sets 10 Power
Barbells and burpees! BARBELL COMPLEX: * Skill and positions and all! 3 Overhead Squats 6 Front Squats 9 Back Squats * No rack usage and use your Snatch 1RM for all number calculations * 50, 60, 70, 75-80% 1RM Snatch on a 2-3:00 clock for each set WORKOUT:
New stuff! HIP WORK: 20 Frog Glute Bridges 20 Banded Hip Flexor Pulls (10 each side) * Rest 1:00 (2 sets) SKILL/POWER: 4 Position SQUAT Clean * Tall Clean (No hips!), High Hang, Above Knee and Below Knee * Around 15 minutes to find your best TECHNICALLY perfect
Hump day! GLUTES/REHAB: Single Leg Hip Raises x10ea * Try to work slightly heavier, but the emphasis is full range at the top Banded Monster Walks x 30′ * 2 sets POWER/SKILL: 3 Position SQUAT Snatch practice (High Hang, Below Knee, Floor) ODD RDS – Broken Set EVEN
New shoulder work! INJURY PREVENTION: 10 Slow Shoulder Blade Ring Rows 5 Tempo Regular Ring Rows (Emphasis on shoulder blades BEFORE arm pulling) 10 Shoulder Blade Push Ups (Emphasis on pressing shoulders blades down into the back of your rib cage) * 2 total sets * POWER: 2RM
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 *
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
Squat! SHOULDER REHAB: 2:00 AMRAP for QUALITY of Band Pull Downs + Pull Aparts STRENGTH: 3 Rep Tempo Back Squat @ 3-2-1 Tempo (3 seconds down, 2 sec pause, up fast!) * 15 minutes only * 60, 75, 85, 85-90, 90+ (Optional, only if you’re feeling great and
Team! If you’re new to our gym try us out for free at 10am! TEAM: 50 Burpees 100 Calories on the Rower/Bike/Ski 50 Burpee Box Jumps (20/24″)(16/20″) 100 Calories on the Bike/Ski/Rower 50 Burpee Pull Ups (Jumping CTB) 100 Calories on the Bike/Rower/Ski (25 minutes to try to finish
Building off of last Monday! GLUTES: Double Leg Hip Raise on Box or Bench X 10 total (3 sec pause) + Single Leg Hip Raise on Box or Bench X 5 each (3 sec pause) REST 1:00 (2 total sets) POWER/SKILL: Every minute on the minute x 10
Deadlift! STABILITY: :15 Ring Row Hold with feet elevated :45 Rest 3 sets back to back to back STRENGTH: 5 Deadlifts with a complete drop and reset perfectly on EVERY REP… * 50, 65, 75, 80-85, 85-90% 1RM * 15-20 minutes (88+% 1RM for 5 reps = New
New Week!’ STABILITY: RKC Planks :30 on / :30 off * 2 sets only back to back STRENGTH: Back Rack Alternating Reverse Lunges (2 Reps on Each Side) * Work up to a challenging/heavy load, but with more emphasis on keeping your front shin completely vertical throughout each
Skill day! SKILLS: Toes 2 Bar & Push Ups * Work on getting your first or stringing reps together on T2B * Work proper shoulder first loading on Push Ups using box, floor or low rings for added challenge * 15 minutes WORKOUT: 1000m Bike (.63 Miles)(2:30 Cap)
Gymnastics and “fun”… SKILL: We will take 10 mins to work on improving a gymnastics pressing skill and a pulling skill (your pick) then do a 10 minute EMOTM to get a little more volume in with what you pick… * Don’t mistake volume for excessive fatigue… Don’t allow
Go hard today! STABILITY: 2:00 Med Ball Rollout (All directions) * Take breaks within the 2 mins as needed POWER/SKILL: 3 Position Hang PAUSE Snatch (High Hang, Above Knee, Below Knee) * Pause 3 secs at each position and make sure to retrace the barbell back through the
Repeat! GYMNASTICS & INJURY PREVENTION: 1st 2:00 – Tempo Ring Dips (5-10 reps @ 3-1-2 Tempo) OR :30-:45 Ring Dip Hold w/ Slight External Rotation (Turn rings slightly out as you hold) * Try to use rings, but use a slight lower body assist, if needed 2nd 2:00
Skills and a pacing challenge… SKILLS/TECHNIQUE: Kipping Pull Ups & Kipping Muscle Up practice for 10:00 … Kipping HSPUs & freestanding HSPUs practice for 10:00 WORKOUT: 5 Burpees 10 Med Ball Slams (20-25/25-35#) 15 Cals on the Row, Bike or Ski * 10 rounds for consistency… (20:00 cutoff)
Gymnastics test and the long one for the week! GYMNASTICS: Perform 1 Non-Stop Set of Strict Muscle Ups, CTB Pull Ups, Chin Above Pull Ups, Lower Body Assisted Pull Ups or Ring Rows at a tough angle REST 2:00 Perform 1 Non-Stop Set of Strict Deficit HSPUs (2/4″), Regular
Little Regional revisit… WORKOUT: 1000m Bike (.65 Miles)(2:30 cutoff) 10 Wall Walks (12″ off wall) 10 Overhead Squats (103/155#)(65-70% OH Squat or 75-80% 1RM Snatch) 500m Row 50 Bar Facing Burpees 5 Front Squats (143/225#)(75-80% of your Clean 1RM) (No cutoff, but the goal is to finish between 12-15
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