Skills and a sprint chipper! STABILITY: 1:00 Hanging L-Sit Hold (2:00 clock) POWER/SKILL: 1 HIGH Hang Squat Snatch 1 Below Knee Squat Snatch 1 Floor Squat Snatch * Warm ups every 2:00 using 50, 60 & 70% 1RM * Work sets every 2:30-3:00 using 75, 75-80, 80, 80-85%
Run, run, run… SKILLS: Handstand Push Ups and Bar Muscle Ups progressions for 10-15 minutes as you work up for the other movements in the workout to come… WORKOUT: 400m Run 21 STRICT Chest 2 Bar Pull Ups 400m Run 18 Cleans from the Floor (105/155#)(75-80% 1RM Snatch)
Heavy and another games test! STRENGTH: Back Squat 1 Rep ** This doesn’t necessarily mean go for a new PR, but instead got for the best load you can with perfect position and form… Play this one smart! Take 15-20 minutes working through the following percentages: 60% for
Skills and some new stuff! SKILL/PRACTICE: Sled drag and Toes 2 Bar * Test out workout weights and work some T2B variations for 10-15 mins WORKOUT: 200m Sled Drag (3 plates/4 plates)(3:00 cutoff) 35 Toes 2 Bar (Rings or Knee Raises) 500m Row 65 Med Ball Thrusters (20-25/25-35#)
Gymnastics retest coming soon! GYMNASTICS STRENGTH: 15 minutes Every 1:30 for 10 rounds: Odd – 2-3 Weighted Pull/Chin Up @ 85-90% 1RM (Can be broken up) * Keep working other progressions… Move to negatives/partials & more bodyweight reps each set Even – 2-3 Deficit HSPUs @ 85-90% of your
Start of a new cycle… We are going to try something a little different… We will work on trying to increase both our Front AND Back Squat during one cycle… But first let’s do a retest to see where everyone is at! STRENGTH: 20 Minutes 1RM
Skills and WOD… SKILLS: Strict & Kipping Bar or Ring Muscle Ups & Pistol Squats (Sub Ring Dips for MUs) * Take 10-15 minutes to work on and do a skill you’ve never done or a depth on the pistol you’ve never done! WORKOUT: 30 DB Power Cleans
Sumo deads… Week 3! We will start working reps down the weight up, but keep solid knee and hip positions as the major priority… STRENGTH: 3-4:00 clock per set Sumo Deadlift (No drop or bouncing) 8 reps @ 60-65% 6 reps @ 70-75% 4 reps @ 80-85% 2
Reps, reps and more reps… Have a grip saving plan for this one! WORKOUT: 100 KB Swings (35#/53#) 75 Lateral Burpees Over Barbell 50 Chest 2 Bar Pull Ups 25 Ground to Overhead Anyhow (103#/155#)(65% 1RM Clean & Jerk) * 20 minutes to get as many total reps
Another Bench Friday! STRENGTH: 15-20 minutes Wide Grip Bench Press (Wider than shoulder width) 2-2-2-2-2-2 * If you feel good then try to hit an old 1RM for 2 reps by the end WORKOUT: 21 Calories on the Bike (2:00 Cap) 18 Deadlifts (185#/275#)(65% 1RM) 15 Strict Handstand
Clean skill continues! SKILL/POWER: 20 minutes 2-Position Squat Cleans – REP #1 – “Double Scoop” Hang SQUAT Clean (Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)
Little regional variation 😉 WORKOUT: 1 Mile Bike (4:00 cutoff) 10 Wall Walks (12″ off wall to finish) 20 Deadlifts (185#/275#) * Upscale to 205#/315# if you have a high DL Hydro Shuttle Run (200m Run, 100m Run & Blacktop Run) 50 Burpee Box Jumps (20″/24″) 10 Deadlifts (185#/275#)
Snatch skill continues… SKILL/POWER: 20 minutes 1-2 Snatch Balances from a Rack (Slight leg drive then push yourself into an overhead squat to catch the bar) * 85-90% of your best Snatch 1RM for just 1 rep this week on your final set * Work up slowly – 50%,
16.4 Prep… We have already done some higher rep Deadlifts this week so be careful with this one… SKILL: Take 10-15 minutes to work on Kipping Handstand Push Up OR Hand Release Push Ups for this workout Throw in some sets of 5 on Deadlift warm ups
Last prep WOD for 16.4! Chipper! QUICK STRENGTH: 10 minutes 2 Rep Strict Weighted Chest 2 Bar Pull Up * We will do a set of 2 EVERY OTHER minute for 10 total minutes (5 total sets) * Work bodyweight only or partials & 5 second negatives as
Spend some time upside down and the bike is back! SKILL: 20 minutes Kipping Handstand Push Ups & Handstand Walking * Work to a moderately challenging depth and work on a smooth, efficient kip ONLY if you have the prerequisite strength otherwise practice your kip using a Go Mat
Don’t forget we have 5am class now on Fridays! SKILL/FUN: Kipping Handstand Push Up Practice & Handstand Walking… * Strength and position come first so work Kick Ups and Negatives if those are challenging for you, but you can still work your Kipping timing using the Go Mats and
Lift + Roller-coaster chipper… SKILL/POWER: Power Clean & Jerk * Work up to a challenging, possibly maximal 1RM depending on how you feel in 15-20 minutes depending on class sizes WORKOUT: 90 Double Unders (Under 2:00) 30 Power Cleans (93#/135#)(65-70% of your best JERK 1RM) 10 Muscle Ups
Some skill work and a chance to try them in a CHIPPER… SKILL: 15-20 minutes Handstand Push Ups & Toes 2 Bar * Practice your Kip on both, BUT be careful of your body & neck positions… Use the Kipping slide drill on the go mats for HSPUS
All we need is your name and email and we’ll give you the details on free class.
