WARM-UP

1 ROUND
10 IYT’s
20 Banded Dante Rows
15 Straight Arm Banded Lat Push-Downs
15 Supinated Band Pull-Aparts

Into…

2-3 ROUNDS (Time Permitting)
1:00 Row
10 SLOW Ring Rows
10 Scap Pull-Ups*
5 Prone Hip Drives**

*RND 2-3 complete Kip Swings.
**Lay down flat on back. Tuck knees to chest and then jump them up and over an invisible wall. Land at the top of a Glute Bridge-Up.

SKILL (ALL)

ON AN 10:00 RUNNING CLOCK…
Practice Gymnastic Kipping or Butterfly Pull-Ups

Options…
Beg – Kip Development
Int – Gym. Kip Cycling
Adv – Butterfly Cycling

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME
40-30-20-10*
Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME
40-30-20-10*
Ring Rows or Jumping Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

WARM-UP

OPTIONAL MOBILITY ROUND
6/6 Thread the Needle
6/6 Moose Antlers
6/6 Book Openers
12 Alt. Scorpion Kicks
6 Yoga Push-Ups

Into…

2 ROUNDS
12 Alt. Cossack Squats
12 Kang Squats
6 Barbell Strict Press w/ :02 pause Overhead
12 Alt. Elbow Punches

Into…

2 ROUNDS
6 Burpees (Over Bar)
6 Muscle Cleans
6 Push Press
6 Front Squats w/ :02 in the Bottom position

“THE CINCO (PERFORMANCE)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (115/75)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

“THE CINCO (FITNESS)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (75/55)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MURPH PREP
4 SETS
800m Runs*

*If you plan on doing Murph with a weight vest, wear it.

-Rest 2:00 b/t Sets-

(No Mesure)

2. MUSCLE-UP SKILLS
EMOM x 6 MINUTES
3-5 Dynamic Ring Kip Swings

-Rest As Needed-

EMOM x 6 MINUTES
2-4 Strict Ring Pull-Ups*

*Pull the rings as low on your chest as possible.

(No Measure)

WARMUP

1-2 ROUNDS
10 Alt. 90-90 Rotations
5/5 Med. Ball Around the Worlds
10 Alt. Med. Ball Plank Rolls
10 Med. Ball Hamstring Curls

Into…

1-2 ROUNDS
10 Alt. Elbow Punches w/barbell
10 Air Squats to Med. Ball
10 Med. Ball Push Presses to target
10 Empty Barbell Clean Deadlifts
10 Wall Balls

STRENGTH (ALL) — 3×2 @RPE 8 3×1 @RPE 8+ 2×1 @RPE 9 Clean & Jerk

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME
40-30-20
Wall Balls (20/14)
10-10-10
Hang Power Clean (155/105)

(Score is Time)

KG BB: (52.5/35)

WORKOUT (FITNESS)

FOR TIME
40-30-20
Wall Balls (14/10)
10-10-10
Hang Power Clean (75/55)

(Score is Time)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 SLOW Cat/ Cows
10 Alt. Supermans
:45/:45 KB Calf Smash
:45/:45 KB Quad Smash

-Rest As Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Pulls*
2×3 (100%)
2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 5 SETS
2 Kip Swings
+
1 Hips to Rig

-Rest As Needed b/t Sets-

Into…

5 SETS
2-3 Banded Low Ring Transitions*

*Tie a band on a ring and loop through the other ring. Sit down in the band and make sure your opposite hand is securely holding the band. Lean back sightly and raise your feet until they are above you head. Then, Sweep the legs back, pull with your arms, and sit your head through the rings. This should transition you to be right on top of the rings with shoulders right on top. Slowly lower to the start position and repeat.

(No Measure)

WARM-UP

3 ROUNDS
1:00 Cardio
30 Single Unders
8 Ring Rows
6 Push Up to Pike

*Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders / Doubles.

WORKOUT (ALL)

EMOM x 24 MINUTES
MIN 1 – :45 Cardio Choice 1
MIN 2 – :45 Jump Rope Skill Practice*
MIN 3 -:45 Cardio Choice 2
MIN 4 – :45 Gymnastics Skill Practice**

*Options for Jump Rope Skill…
Beg – Single Unders / Double Under Attempts
Inter – Double Unders / Crossbody Single Unders
Adv – Crossbody Double Unders / Triple Unders

**Options for Gymnastics Skill…
For the Gymnastic Skills, athletes should choose a Pull or Push movement that they need to work on. If strength development is the goal, stick with strict. If cycling reps is the goal, attempt small sets of cycling the movement.

NOTE — Today’s workout is designed to be sweaty but also allow athletes to practice the skills they need to work on. If intensity is the goal, the skill portions can be adjusted to be ‘Max Reps’ of the Athlete’s Choice.

(No Measure)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 SLOW PVC Pass Thrus
10 Calf/Tib Raises
1:00/1:00 Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

MOBILITY ROUND
5 Inchworm w/ Push Up
10 Piked Toe Taps
5/5 Moose Antlers
10 Air Squats
10 PVC Pass Throughs
10 PVC OH Squats

Into…

2 ROUNDS
8 Snatch Grip BB RDL (Rnd 2: Deadlift)
6/6 DB Push Press
8 Alt DB Hang Snatch
6 Scap Pull Ups (Rnd 2: Kip Swings)
8 Ring Rows (Rnd 2: *Optional 5 Kipping Pull Ups)
6 Up-Down (Rnd 2: Burpees)

STRENGTH (ALL) — 3×2 @RPE 8 3×1 @RPE 8+ 2×1 @RPE 9 Snatch

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#8: 1 rep

WORKOUT (PERFORMANCE)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (50/35)**
5 Pull-Ups
6 Burpee Over DB

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

WORKOUT (FITNESS)

3 SETS
AMRAP x 3 MINUTES*
4 Alt. DB Hang Power Snatch + Push Press (35/20)**
5 Jumping Pull-Ups
6 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills + Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Snatch Pulls
2×3 (100%)
2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*
EMOM x 10 MINUTES
4-6 Toes to Bar*

*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.

(No Measure)