Specialty Class Workouts 04-14-24
Monday: Gymnastics
Skill: Freestanding Handstand
5 Rounds for Quality
:30 Handstand Hold
12 Ring Dips/Box Dips
15 American Kettlebell Swings
Tuesday: Endurance
Skill: Sprinting
10 Rounds
200 Meter Jog
100 Meter Sprint
rest as needed to maintain high sprint speed (~2:00)
Wednesday: Olympic Weightlifting
Skill: Snatch
Warm-Up: 3 Rounds: 6 YTW's, 8 Sotts Press,5 ea Bottoms Up KB Turkish Sit Up
5 x 2 Position Hang Snatch (light/Moderate)
5 x 1 Hang Snatch (~80-100%)
4 x 3 Snatch Pull @ 110% of max snatch
Thursday: Barbell
Skill: Volume Acclimation
15-10-8-5
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-07-24
Monday: Gymnastics
Skill: Freestanding Handstand
For Time
1-2-3-4-5-6-7-8-9-10
Wall Walk with HSPU/ Push-up + Wall Walk (Increase a rep per round)
20-18-16-14-12-10-8-6-4-2
Alternating Front Rack Walking Lunges 40/30#
Tuesday: Endurance
Skill: Breathing
6 Rounds for Time
600 Meter Run
400 Meter Bike
300 Meter Row
200 Meter Medball Run
100 Cross-overs or Double Unders
Wednesday: Olympic Weightlifting
Skill: Clean & Jerk
3 Sets Warm-Up: 5ea Kettlebell Arm Bar, 10 Banded Pull Apart, 3 Depth Drop Box Jump
5 x 2 Jerk, 5 x 1 Clean & Jerk, 4 x 3 Clean Pull
Thursday: Barbell
Skill: Volume Acclimation
15-12-10-8
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Class Workouts 04-01-24
Monday: Gymnastics
Skill: Bar Muscle-Up
20:00 As Many Rounds as Possible
500 Meter Row
15 Abmat Sit-ups
5 Bar Muscle-ups / Chest to Bar Pull-Ups
Tuesday: Endurance
Skill: Surviving
4 x 11:00's As Many Rounds as Possible w/ Partner
A. Bike +
B. Row +
C. Double Unders +
D. Ski +
Wednesday: Olympic Weightlifting
Skill: Snatch
3 Set Warm-Up
10 Prone Swimmers :30 ea Weighted KB ankle stretch, 8 Sotts Press, Forward & Back Quadruped walk
5x Snatch Balance + Overhead Squat
5x Paused Snatch Pull + Low Hang Power Snatch + Low Hang Snatch
5x 1 Snatch
Thursday: Barbell
Skill: Deadlift
Build to a heavy set of 1 Rack Pull (right below knee)
Build to a heavy set of 10 Stiff Leg Deadlift
Build to a heavy set of 10 RDL
3 Sets of (lite weight): 5ea Single Leg RDL dbells, 5 Snatch Grip Deadlift, 5 Deadlift
Specialty Classes 03-25-24
Monday - Gymnastics
Skills: Toes to Bar & Pistols
5 Rounds
12 Toes to Bar
12 Alternating Pistols
Tuesday - Endurance
Skill: Steady Zone 2 Cardio
2 Rounds (50:00 Cap)
1 Mile Run
100 Calorie Bike
100 Calorie Row
100 Double Unders
Wednesday - Olympic Weightlifting
Skill: Clean & Jerk
5x Paused Clean (mid shin) + Push Press + Push Jerk
5x 2 Clean and Jerk
4 x 3 Pause (:03) Front Squat
Thursday - Barbell
Skill: Hip Hinge
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Barbell 03-11-24
Monday
Build to a 8 Rep Max Strict Press
Build to a 8 Rep Max Strict Chin-Up
Build to a 8 Rep Max Bench Press
3 Sets of
8 DB Inc. Bench Press
12 Pendlay Row
20 Pull Aparts
Tuesday
3 x 3 Overhead Squat
3 x 3 Front Squat
3 x 3 Back Squat
3 Sets of
16 Barbell Front Rack Reverse Lunge
8 Front Squat
16 Jumping Air Squat
Thursday
Build to a heavy set of 3 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Barbell 02-26-24
Monday
Build to a 1 Rep Max Strict Press
Build to a 1 Rep Max Strict Chin-Up
Build to a 1 Rep Max Bench Press
3 Sets of
8 DB Inc. Bench Press
12 Pendlay Row
20 Pull Aparts
Tuesday
3 x 5 Overhead Squat
3 x 5 Front Squat
3 x 5 Back Squat
3 Sets of
16 Barbell Front Rack Reverse Lunge
8 Front Squat
16 Jumping Air Squat
Thursday
Build to a heavy set of 1 Rack Pull (right below knee)
Build to a heavy set of 3 Stiff Leg Deadlift
Build to a heavy set of 3 RDL
3 Sets of (lite weight)
8ea Single Leg RDL dbells
10 Snatch Grip Deadlift
10 Deadlift
Barbell 02-12-24
Monday
Build to a 8 Rep Max Ring Dip
Build to a 8 Rep Max Strict Pull-Up
Build to a 8 Rep Max Strict HSPU
Build to a 8 Rep Max Pendlay Row
3 Sets of
8 DB Bench Press
12 Challenging Ring Rows
15 DB Reverse Fly
Tuesday
Build to a heavy set of 8 Overhead Squat
Build to a heavy set of 8 Front Squat
Build to a heavy set of 8 Back Squat
3 Sets of
8 Back Squat
16 DB Reverse Lunge
25 VMO Squat
Thursday
Build to a heavy set of 8 Deficit Deadlift
Build to a heavy set of 8 Deadlift
Build to a heavy set of 8 Sumo Deadliftt
3 Sets of (lite weight)
10 Stiff Leg Sumo DL
15 Snatch Grip Dimmel
20 Stiff Leg Deadlift
Barbell 02-05-24
Monday
Build to a 2 Rep Max Ring Dip
Build to a 2 Rep Max Strict Pull-Up
Build to a 2 Rep Max Strict HSPU
Build to a 2 Rep Max Pendlay Row
3 Sets of
8 DB Bench Press
12 Challenging Ring Rows
15 DB Reverse Fly
Tuesday
Build to a heavy set of 2 Overhead Squat
Build to a heavy set of 2 Front Squat
Build to a heavy set of 2 Back Squat
3 Sets of
8 Back Squat
16 DB Reverse Lunge
25 VMO Squat
Thursday
Build to a heavy set of 2 Deficit Deadlift
Build to a heavy set of 2 Deadlift
Build to a heavy set of 2 Sumo Deadliftt
3 Sets of (lite weight)
10 Stiff Leg Sumo DL
15 Snatch Grip Dimmel
20 Stiff Leg Deadlift
Barbell 01-22-24
Monday
Build to a 3 Rep Max Ring Dip
Build to a 3 Rep Max Strict Pull-Up
Build to a 3 Rep Max Strict HSPU
Build to a 3 Rep Max Pendlay Row
3 Sets of
8 DB Bench Press
12 Challenging Ring Rows
15 DB Reverse Fly
Tuesday
Build to a heavy set of 3 Overhead Squat
Build to a heavy set of 3 Front Squat
Build to a heavy set of 3 Back Squat
3 Sets of
8 Back Squat
16 DB Reverse Lunge
25 VMO Squat
Wednesday
Build to a heavy set of 3 Deficit Deadlift
Build to a heavy set of 3 Deadlift
Build to a heavy set of 3 Sumo Deadliftt
3 Sets of (lite weight)
10 Stiff Leg Sumo DL
15 Snatch Grip Dimmel
20 Stiff Leg Deadlift
Barbell 01-15-24
Monday
6 Minutes, Every 2:00 Complete
12 Strict Pull-Up & 12 Bench Press
12 Minutes, Every 4:00 Complete
1.1 Strict Pull-Up & 1.1 Bench Press
2 x 1 Strict Pull-Up & Bench Press
start light and gradually build to AHAP
3 x 10 Bent Over Row
3 x 10 Dip
3 x 20 Tricep Extension
Tuesday
6 Minutes, Every 2:00 Complete
12 Back Squat
12 Minutes, Every 4:00 Complete
1.1 Back Squat
2 x 1 Back Squat
3 x 10 Front Squat
3 x 10 Back Rack Lunge
3 x 20 Hip Thrust
Thursday
6 Minutes, Every 2:00 Complete
12-10-8 Deadlift
12 Minutes, Every 4:00 Complete
1.1 Deadlift
2 x 1 Deadlift
3 x 10 Pendlay Row
3 x 10ea Single Leg DB RDL
3 x 15 Good Morning