Friday
10.12.18

Warm-up
Simon-Says (fitness version)

Core
5 Rounds:
:30 side plank Right
:30 plank
:30 side plank left
Rest 1:00

Conditioning
5 Rounds, For Time (18 Minute Cap)
12 Hang Power Snatch
12 Overhead Squats
24 Double Unders

Level 3- 95/65
Level 2- 75/55
Level 1- A weight that lets you connect at least 7-10 reps of your weaker barbell movement in a row. Sub for front squat if mobility causes a safety issue.

Thursday
10.11.18

Skill
Spend 15 minutes working on ring dip progressions. This can be ring dips, parallete dips, matador dips, push variations, ring support hold practice, etc. Any movements that are allowing athletes to progress towards their ring dips. If athletes are already proficient have them practice weighted dip drills.

Conditioning
Partner Workout:
13 Minute AMRAP
10 Double KB Front Squats
20 Mountain Climbers

*Partner 2 bikes/rows 15 Cals then switches with working partner
-Pick weights that allow you to do the front squats in unbroken sets for at least 2 rounds.

Wednesday
10.10.18

Skill
Skin the Cat
Spend 15-20 minutes working through skin the cat progression. If you don't have the requisite shoulder strength (1 strict pull-up) practice variations of rolls such as forward rolls on the mats or work at strict pull-ups and V-Ups

Conditioning
12-9-6
Deadlift
Bar Muscle Ups
(10 Minute Cap)

Level 3- 275/185
Level 2- 205/135, C2b Pull-Ups
Level 1- A weight that the deadlift can be done in roughly 2-3 sets each round.

Tuesday
10.9.18

Warm-up
The PVC Game

Strength
Back Squat 10-8-6-4-2
Start around 75% if you know your 1RM, if not, start with a challenging weight for 10 reps and look to add 5-10Lbs on each successive set.

Conditioning
800M Run
30 Pull-Ups
400M Run
30 T2B
800M Run

Use modifications that allows the gymnastics work to be done in consistent manageable sets of 5's or 6's

Monday
10.8.18

Strength
Shoulder Press 4x3
Go by feel, first weight should be moderate challenging and finish towards a heavy set of 3

15 Minute AMRAP
10 Calorie Bike/Row
10 Double arm DB Snatches
10 Db Lunges (5 each side)

Level 3- 35/25
Level 2- 25/15
Level 1- A weight that allows for at least 1 round done unbroken, and for you to practice form on the snatches if its a new movement for you.