MONDAY WORKOUT

Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%


Then...


Some Chipper Action For Time:

50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)

**15 Minute Cut-off**

*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!

WEDNESDAY WORKOUT

More Strength testing before Games training kicks off next month!

Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.


Then...


"1/4 Nate"

As Many Rounds As Possible in 5 Minutes of:

2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.

FRIDAY WORKOUT

LONG SOCKS AND/OR PANTS TODAY!!!

Gymnastics Skill Work 15 Minutes:

Rope Climbs - Work on footwork (locking the feet in), and using your legs to help propel you up the rope. NO LEGLESS today, work on footwork.
Handstand Push-ups - Do Strict Handstand Push-ups for 2 - 3 sets of 2 - 4 reps, and then practice Kipping Handstand Push-ups for LOW volume (2 - 3 reps at a time), nailing down your positioning, and timing.


Then...


Every 2 Minutes:

2 Clean & SPLIT Jerk (start @ 65% of Power Clean 1RM)
**10 Total Rounds**

*The Catch: You will Split with your NON-dominant leg for your first Jerk each round, then switch to your Dominant leg for your second rep. When the weight starts to get heavier, you may switch to doing both Jerks with your Dominant leg.


Then...


Sprint Relay Elimination!!!

In Groups of 2 - 3:
Shuttle Sprint to Dumpster & Back, 100m Mark & Back, Blacktop & Back
*The bottom 2 Teams will be eliminated each round, until we are down to 2 Teams. There will be prizes for the top 2 Teams. :-)

THURSDAY WORKOUT

Skill Work 15 Minutes:
Kipping Handstand Push-ups - Keep the volume low, no more than 3 - 5 per set. If your positioning is solid, you can use a deficit with plates, or the parallettes.


Then...


As Many Rounds As Possible in 20 Minutes:

10 Pull-ups (any style)
:20 Second Ring Hold (hold position at the TOP of a Ring Dip)
30 Walking Lunges (unweighted)

**OPTIONS**
Use 35/26 Kettlebell - only do 24 Walking Lunges per round
Use 53/35 Kettlebell - only do 18 Walking Lunges per round
Use 70/53 Kettlebell - only do 12 Walking Lunges per round

*Pull-ups are however (kip, butterfly, etc...). The Ring Hold will be done with solid positioning, and hands turned slightly out while holding. No bands for the Ring Holds, accumulate your 20 seconds LEGIT!!! :-)

SUNDAY WORKOUT

Skill 15 Minutes
2 Position Snatch - Work up to 70% - 75% 1RM Snatch
Rep 1: Hang Squat Snatch
Rep 2: Power Snatch (from floor)

Power 5 - 10 Minutes
Snatch Pull - Work up to 110% of 1RM Snatch
2 - 2 - 2 - 2 reps, every 60 - 75 seconds @ 110% 1RM Snatch


Then, some strict Gymnastics...


For Time:
50 Strict Pull-ups (Chest2Bar, if able)
30 Strict Ring Dips
10 Strict Deficit Handstand Push-ups (4"/2")

**10 Minute Cut-off**

*You must clearly get your chin OVER the bar for the Pull-ups, and for those of you able to do them, Chest2Bar. Full range of motion on the Ring Dips, but absolutely no kipping; use bands as necessary. For the Handstand Push-up deficit: Men use a 45# plate, or an AbMat with a 45# AND a 25#; Ladies use a 25# plate, or an AbMat with a 45#. If you are unable to do the deficit for even 1 rep at a time, scale to a very challenging Handstand Push-up; MAKE IT HARD, there are only 10 of them. Scale so you will AT LEAST make it to the Handstand Push-ups, and get through some of them. If necessary, scale reps to 40/20/10, or even 30/20/10 so you can make it to the Handstand Push-ups.

WEDNESDAY WORKOUT

Strength:

Back Squat

2 x 2 @ 100%

5 minute clock per set

Warm Up Sets - Don't slack off on these, hit them all. This should take you around 15 minutes or so, to get all the way up to 100% 1RM.

60% x 5 reps

75% x 3 reps

85% x 2 reps

90% x 1 rep

95% x 1 rep

Then...

For Time:

30 Strict Chest2Bar Pull-ups

30 Strict Handstand Push-ups

30 Calorie Row

**12 Minute Cut-off**

*Use bands for your Pull-ups, if necessary, but make them as challenging as possible. If you're using bands, you shouldn't be able to get 10 - 15 for your first set... if you get that many, it was too easy. :-) Same goes for the Handstand Push-ups, make them as difficult for yourself as you can, while still being able to accomplish your reps. You may use AbMats, AbMats & plates, or boxes. 

SUNDAY WORKOUT

BRING LONG SOCKS AND/OR PANTS TODAY!!!

Strength:
Back Squat 2-2-2-2 @ 80% 1RM
2:00 clock for each work set


Then...


Fun Gymnastics Skill Work 20 Minutes
Pick some of the following movements, and practice them! Try to select something you aren't very good at, or you have trouble accomplishing, and focus on doing it as close to perfect as you can manage.

**Movements**
Kick-up To Handstand / Handstand Push-up (with or without kip & AbMats)
Rope Climb - Get your feet locked in properly in the Rope, and see how far you can climb... safely though. :-)
Kipping Pull-ups/Butterfly Pull-ups - We practiced these about a week-ish ago, so use today to refine your technique, and get some more pointers in. If you don't keep practicing something, it becomes very difficult to get any good at it.

SATURDAY WORKOUT

Gymnastics Skill Work 10 - 12 Minutes:
Handstand Push-ups - Low volume today, keep your sets under 4 - 5 reps each, and no more than 20 - 25 total reps. You may kip for these if you can't perform them strict from the floor. However, if you can perform them strict from the floor, do them strict.


Then...


In Teams of 2 - 3
As Many Rounds and Reps As Possible in 20 Minutes:

6 Pull-ups (any style)
9 Burpees
12 No-Squat Wall Ball Shots (20/14)

*Alternate partners after each completed round, only one works at a time.

**Scaling Options**
Pull-ups: If using a band, add an extra 1 rep per round. If you're able, do Bar Muscle Ups, but only do 3 per round.
Burpees: No scale.
Wall Ball: Use a heavier ball if able - 30/20 do 9 reps / 35/25 do 7 reps / 40/30 do 6 reps

WEDNESDAY WORKOUT

Strength 20 - 25 Minutes:
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).


Then...


As Many Rounds As Possible in 5 Minutes of:

1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.

*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.

WEDNESDAY WORKOUT

DEADLIFTS! Get in and get your Deadlift on!!!

Strength 15 - 20 Minutes:
Deadlift
5 - 5 - 5 @ 70 - 80% (start at 70%, and go up if it feels solid, but don't go over 80%)
One set every 3 minutes, for your working set.

Then some Gymnastics...


For Time
15 - 12 - 9 - 6 - 3 Reps of:

Strict Handstand Push-ups
Sumo Deadlift High Pull (95/65)

**8 Minute Cut-off**

*Fast cut-off today, so go hard and get as far as you can. You may use AbMats, or even a box, for your Handstand Push-ups, but make them tough.

SUNDAY WORKOUT

Gymnastics for a little volume:
Select 2 of the following 3 movements. Pick the 2 you are worst at.
Muscle Ups
Pistols
Handstand Push-ups (today you may kip)
*Every minute for 12 minutes you will perform 2 - 6 reps, alternating between the 2 movements you've selected. For example: Minute 1 = 3 Pistols (each leg), then Minute 2 = 2 Muscle Ups.


Then...

5 Rounds For Time:
1 Dumpster Shuttle
20 Sit-ups
30 Double Unders (75 Singles as a scale)

**12 Minute Cut-off**
*Move fast, it's a simple little triplet today guys. Get as far as you can!!!

SUNDAY WORKOUT

Gymnastics:
Every Minute On the Minute for 6 Minutes:
2-6 Strict Handstand Push-ups OR Toes2Bar
*Pick a number you have completed before, or go up by 1 rep every round from the last time we did this. Your goal should be: No misses, and superior technique.


Power - 20 Minutes:
2 Positions on the Snatch today.

Rep 1: Full Squat Snatch
Rep 2: Hang Squat Snatch
*Work up to the heaviest load you can manage to knock out both reps with. Keep in mind, you will most likely be limited by your second rep, so be smart about your loads.


Conditioning:
As Many Rounds As Possible in 5 Minutes:
15 Shoulder2Overhead (45/35)
Shuttle Run to "Blue Pole" & Back (halfway to the dumpster&back)
*The Shoulder2Overhead can be Press, Push Press, Push Jerk, or any combo you want to throw in, just get the reps done… then run!!! :-)

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.

WEDNESDAY WORKOUT

Bring or wear LONG SOCKS today!!!

Skill Work - 20 Minutes
There will be 3 different skills for you to rotate through today:
Handstands/Handstand Push-ups
Toes2Bar - trying to get consecutive reps
Rope Climbs


Then…


Deadlift 10 - 15 Minutes
10 Rep Touch & Go Deadlift - work up to your workload, getting to your work weight quickly

Games Athletes - use 60% of 1RM
Non-Games Athletes - use 70 - 75% 1RM


Stability Work - 5 Minutes

SUNDAY WORKOUT

Skill Work 10 Minutes:

Handstand Positioning for Handstand Push-ups

Kipping Handstand Push-ups - low volume, just work your technique. Attempt a more difficult version than you have before, if you scale with AbMats or boxes.

Then…

As Many Reps As Possible in 8 Minutes:

3 Sumo Deadlift High Pulls (95/63)

3 Wall Ball Shots (20/14) - Some of you will get to use the new targets on the Rig!

6 Sumo Deadlift High Pulls (95/63)

6 Wall Ball Shots (20/14)

9 Sumo Deadlift High Pulls (95/63)

9 Wall Ball Shots (20/14)

12 Sumo Deadlift High Pulls (95/63)

12 Wall Ball Shots (20/14)

… you will continue in this fashion (add 3 reps per round/per movement) until time has expired. Your score will be the total number of reps you achieve.

SATURDAY WORKOUT

Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)


Then…


As Many Rounds As Possible in 10 Minutes:

10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)

*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.

WEDNESDAY WORKOUT

Strength 20 Minutes:
5RM Back Squat… BUT, you must pause at the bottom of each rep for 3 seconds. Stay as tight as possible in the bottom, and make sure you're technique is as good as you can make it.


Then…


Let's work on our Strict Gymnastics today.

For Time:
1 Strict Chin-up
1 Strict Handstand Push-up
2 Strict Chin-ups
2 Strict Handstand Push-ups
…
…
all the way to
10 Strict Chin-ups
10 Strict Handstand Push-ups

**10 Minute Cut-off**

*Scale the Chin-ups with bands if necessary, but make it HARD. Scale the Handstand Push-ups with AbMats, or do them off the side of a box if you have to, but again, make it HARD. Everything is strict today, NO KIPPING. Get as far as you can in the cut-off, and see if you can get it done.

SATURDAY WORKOUT

Gymnastics Skills Fun! **Bring Long Socks or Leg Sleeves**

We are going to work on a selection of skills and progressions today. Some of these you may feel you don't need to work on, and some you may not want to work on… strangely enough, the ones you dislike are most often the movements and progressions you need to work on the most. Having said that, here is what's on the docket for the day.

Movements/Progressions:

Handstand / Handstand Push-ups / Ring Handstand Push-ups
Rope Climbs
Assisted Bar Muscle Ups / Ring Muscle Up Progression / Strict Ring Muscle Ups
Front Lever / Back Lever

*We will go over these movements, and you will get most of your time today to practice them. Obviously, some of these are more advanced skills than others, but you can still work on progressing from assisted movements, and refining your abilities, so you can eventually move on to the more advanced ones over time. The idea is to Just.Get.Better. :-)

THURSDAY WORKOUT

Straight Through and Unbroken today folks… :-)


As Many Rounds As Possible in 20 Minutes:

2 Dumbbell Hang Snatches, Alternating (70/50)
3 Chest2Bar Pull-ups
4 Front Squats (A-135/93; B-115/83; C-95/63)
5 Handstand Push-ups
6 Walking Lunges, Alternating

**THE CATCH**
-You must perform all of your sets UNBROKEN for them to count-
If you drop the Dumbbell on rep 1, you will do both reps over. If you drop off of the rig on your Chest2Bar Pull-ups before finishing 3 legit reps, you will have to redo all 3, although you may keep attempting as long as you are on the rig, and don't drop off. Your chest MUST touch for all Pull-ups, even for those of you using a band. Any pausing on the Front Squats, and you must restart your set over, so NO standing with the bar in the racked position; when you Clean the bar into position, you can set your feet, but once you begin rep 1, you must continue to rep 4. There are 3 options for the Front Squats, and 3 options only, so choose accordingly (we will help you). You may kip on the Pull-ups, as well as your Handstand Push-ups. The Walking Lunges will be performed the same as the other movements… NO pausing. If you're going to catch your breath, you must do it in between sets. Come in for a burner today guys!!!

WEDNESDAY WORKOUT

"Jacked Diane" For Time

10 - 8 - 6 - 4 - 2 Reps of:

Deadlift (315/205)

Deficit Handstand Push-ups (4"/2")

**12 Minute Cut-off**

*If your Deadlift isn't 425/300, you will scale to ~70% of your 1RM. For the Handstand Push-ups, men will use a 45# & 25# plates on both sides of an AbMat; ladies will use a 45# plate on each side of an AbMat. If you are unable to accomplish Handstand Push-ups with a deficit, try taking away some of the assistance you would normally use; this workout should be hard, so challenge yourself.

Post Workout Cooldown:

Row 5 Minutes: Damper set on 1, and no more than 20 pulls per minute. This should be slow and steady, just to keep you moving after the workout. It should not be difficult, so don't get on the rower and start hammering away for 5 Minutes, take it easy, and slow it down.