THURSDAY WORKOUT

Skill/Fun 10 Minutes:
Handstand Push-ups & Handstand Walking

Then…


Games Athletes:
Bike and/or Row for 10 - 15 Minutes at a slow steady pace. You can hop off of one, and onto the other for any combination you like, but get around 10 - 15 Minutes in.
Mobilize anything that's sore, or feels tight. Use the time after your Bike/Row to help unglue any tissue that has been feeling funky, or bugging you.




Non Games Athletes:
Strength 10 Minutes Only
Sumo Deadlift - This is something we don't practice often, but it will be a nice change from doing traditional pulls with the barbell, and will get you outside of your comfort zone… unless your name is Brendan, then you will still be in your comfort zone. :-)

5 - 5 - 5 @ 75 - 80% Only
Warm up quickly, and only take around 2 Minutes of rest between your sets. The 10 Minutes will include your warmup sets, so be smart about your time management, and work up quickly.

Here's your chance to get your name on the board...

"Annie"

50 - 40 - 30 - 20 - 10 Reps of:
Double Unders
Sit-ups

**8 Minute Cut-off**

*If you don't have Double Unders, you may do Single Unders, buy you will have to double the rep count.

GAMES GROUP FOR SUNDAY

Perform the following consecutively as fast as possible:

1 Round of "Rowlen"...

500m Row

21 KB Swings (55#/70#) OR 12 @ 88#

12 CTB Pull Ups

Then 1 Round of Full Squat "Grace"

10 Reps of Full Squat Clean & Overhead (135#/95#)

Then 1 Round of "Annie"

50 DUs 

50 Sit Ups

Then finish with 1 Round of "Diane"

21 Deadlifts (155#/225#)

21 HSPUs

No time cutoff

POST TOTAL TIME TO COMMENTS

SUNDAY

"Tabata Annie"

50-40-30-20-10 of:

Double Unders
Sit-ups

*This will be completed in Tabata fashion, completing 20 seconds of work at a time, then resting for 10 seconds before completing more of the workout. Your score will be how many Tabata rounds, and additional seconds, it took you to complete "Tabata Annie". For the Sit-ups, you may weight your feet, and/or use an Ab-Mat if you like.

Any additional time left over after the workout will be spent working on your least favorite gymnastic skill. Least.Favorite. :-)

THURSDAY WORKOUT

POWER:
Perform 3 Full Squat Clean Thrusters Every 3 Minutes For 6 RDS
* A few specifics on this workout...
1. Goal is max load moved for 3 reps with no misses during those three reps
2. Once you start a set you have 30 secs to complete your 3 reps
3. A secondary goal is to complete all 18 reps with no misses while continually moving the load up each round...

You will have 5-10 minutes after the warm up to figure out your beginning thruster weight for the above workout... Try to start between 75-80% of your current push press max...

WORKOUT: Another Benchmark!
" Annie "
Double Unders
AbMat Sit Ups
50-40-30-20-10
* 10 Minute Time Cap On This One *
(Must Go Rx'd & Finish Under The Cutoff To Make The Board)

POST ALL RESULTS TO COMMENTS

THURSDAY WORKOUT

STRENGTH:
Double Dumbbell Swings
10-10-10-10-10
* Perform Two-Three Lighter Sets As Warm Up Sets & Try To Keep The Five Work Sets The Same Weight Or Within 5#

Perform A New Set Every 2:30-3:00

WORKOUT:
Double Unders (Single Under X3)
DB Anchored Sit Ups (Touch Fingers OH & Past DBs)
50-40-30-20-10
* 15 Minute Cutoff *

POST ALL RESULTS TO COMMENTS

WEDNESDAY WORKOUT

POWER:
1 RM Clean (Any Starting Position / Any Catch Position)
- Burgener Warm Up (25-45# Bar Only)
- 5, 3, 2 Reps (Warm Up Sets - Use 60%, 70%, & 80% Of Your Max, Respectively)
- 6-8 Sets Of 1 Rep
(Only A 5% Weight Jump Is Allowed Between All Of Your Sets - Take Your Time & Get Some Practice In At A Heavier Weight)

WORKOUT: 
Double Unders (Single Unders)
50-40-30-20-10 OR (150-120-90-60-30)
Hollow Rock Holds (Accumulate The Total Time Before Moving Back To The Jump Rope)
50-40-30-20-10 Seconds
* No Time Cutoff *

POST YOUR WEIGHT & WORKOUT TIME TO COMMENTS