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Strength | Endurance | Gymnastics | TRX | Funday

Week of 6-25-18

Monday 62518

Warmup: Turkish get ups (option: leg crossover and rollover)

3-5 rounds for strength: 

Weighted pistol squats 5R/5L

1 arm pushups 1-5 reps

Endurance

KB snatches for 10 minutes

Tuesday 62618

Warmup row for 5-10 minutes

3-5 rounds

1 arm pullups 1-5 reps

KB power cleans 13-15 reps

Finishers: Sled pull and muscleups

Wednesday 62718

Warmup: Turkish get ups (option: leg crossover and rollover)

Over head squats 5x5

Thursday 62818

Row or run for 30 minutes

Friday 62918

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills

3-5 rounds

KB bent press for 3 reps

Front squats for 6 reps

Farmers walk for 30 yards

Saturday 63018

Row and/or run 1600 meters for time

Gymnastic skills

Turkish getups

Fun KB exercises: flipping

Thursday 50318

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills

Wednesday 50218

Warmup: Turkish get ups (option: leg crossover and rollover)

Clean and push jerk for 50 reps for time

Back squats for 50 reps for time

Tuesday 50118

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: 

Monday 43018

Warmup: Turkish get ups (option: leg crossover and rollover)

3-5 rounds for strength: 

Bent press for 5 reps

Pullups or chinups (weighted) for 5 reps

Endurance

KB snatches for total of 100 reps

Friday 42718

3 rounds

KB bent press for 5 reps each

21-15-9 reps

KB Clean and push-jerk

Thursday 42618

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Wednesday 42518

Warmup: Turkish get ups (option: leg crossover and rollover)

3 rounds: 21-15-9

Thrusters

Hanging cleans

Tuesday 42418

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Monday 42318

Warmup: Turkish get ups (option: leg crossover and rollover)

5 rounds

5 Back squats ups: 3 second pause at bottom

5 Squat cleans

5 KB snatches each arm 

Friday 42018

3 rounds

KB bent press for 5 reps each

21-15-9 reps

KB Clean and push-jerk

Thursday 41918

10 minutes of KB Turkish get-up with leg crossover to overhead squat

5 rounds of

Handstand holds

1 leg pistol squat for single

Wednesday 41818

Warmup: Turkish get ups (option: leg crossover and rollover)

3 rounds: 21-15-9

Thrusters

Hanging cleans

Tuesday 41718

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Monday 41618

Warmup: Turkish get ups (option: leg crossover and rollover)

5 rounds

5 Back squats ups: 3 second pause at bottom

5 Squat cleans

5 KB snatches each arm 

Friday 41318

3 rounds

KB bent press for 5 reps each

21-15-9 reps

KB Clean and push-jerk

Thursday 41218

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Wednesday 41118

Warmup: Turkish get ups (option: leg crossover and rollover)

5 rounds:

12 KB cleans

9 KB Front squats

6 Push jerks

Tuesday 41018

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Monday 40918

Warmup: Turkish get ups (option: leg crossover and rollover)

5 rounds

5 Back squats ups: 3 second pause at bottom

5 Squat cleans

5 KB snatches each arm 

Tuesday 40318

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Monday 40218

Warmup: Turkish get ups (option: leg crossover and rollover)

Back squats for 5 reps each-3 second pause at bottom

2 KB cleans for 7 reps

Back squats for 5 reps each-3 second pause at bottom

2 KB clean and strict press for 7 reps

Back squats for 5 reps each-3 second pause at bottom

2 KB snatch for 7 reps

Back squats for 5 reps each-3 second pause at bottom

2 KB swings

Back squats for 5 reps each-3 second pause at bottom

Saturday 33118

Gymnastic skills

Friday 33018

3 rounds

KB Push-jerk to over head squats for 5 reps each

21-15-9 reps

KB Clean and push-jerk

Thursday 32918

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Wednesday 32818

Warmup: Turkish get ups (option: leg crossover and rollover)

Strength 3 sets of 5 reps each

Deadlifts

Back Squats 

21-15-9 reps

KB snatches

Tuesday 32718

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Monday 32618

Warmup: Turkish get ups (option: leg crossover and rollover)

Strength: 3 sets of 5 reps each

Pistol squats

Weighted pullups

21-15-9 reps

Cleans

Push-jerks

Friday 32318

3-5 rounds of 8-10 reps each

Push jerk to over head squats 

Thursday 32218

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Wednesday 32118

Warmup: Turkish get ups (option: leg crossover and rollover)

3-5 rounds of 10-12 reps each

Deadlifts 

Snatches

Tuesday 32018

Warmup: KB swings and front levers

5 rounds:

Rope climbs

Monday 31918

Warmup: Turkish get ups (option: leg crossover and rollover)

3-5 rounds of 13-15 reps each

Front squats

Clean and push jerk

Tuesday 31318

Warmup: KB swings and front levers

3 rounds:

Deadlifts 4,4,2 reps

KB cleans 8,8,8 reps

Monday 31218

Warmup: Turkish get ups (option: leg crossover and rollover)

3 rounds 

Thrusters 12,9,6 reps

Row 12,9,6 cal

Tuesday 30618

Warmup: KB swings and front levers

3 rounds:

Deadlifts 5,3,1 reps

Cleans 5,3,1 reps

Monday 30518

Warmup: Turkish get ups (option: leg crossover and rollover)

3 rounds of 21-15-9 reps

Thrusters

Toes to bar

Saturday 30318

Gymnastic skills

Friday 30218

Ladders: 1,2,3 reps for 3-5 rounds

KB Bent press - Heavy weight

Pistol squats - Medium weight

Thursday 30118

Warmup: arch n hallows - skin the cats - crab walks - cossacks

Gymnastic skills: handstands, pistol squats, levers, ham-glute raise, 1 arm pullup holds ...

Wednesday 22818

Warmup: Turkish get ups (option: leg crossover and rollover)

8 reps on each arm for 10-20 minutes

KB snatches

KB swings

Tuesday 22718

Warmup: KB swings and front levers

3 rounds:

Deadlifts 5,5,5 reps

Cleans 5,5,5 reps

Monday 22618

Warmup: Turkish get ups (option: leg crossover and rollover)

3 rounds for 5 reps each

Clean and strict press 

Overhead squat 

Front squats 

Saturday 22418

Gymnastic skills

Friday 22318

Ladders: 1,2,3 reps for 3-5 rounds

KB Bent press - Heavy weight

Pistol squats - Medium weight

Thursday 22218

Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...

Wednesday 22118

Warmup: Turkish get ups (option: leg crossover and rollover)

8 reps on each arm for 10-20 minutes

KB snatches

KB swings

Tuesday 22018

Warmup: KB swings and front levers

3 rounds:

Deadlifts 3,3,3 reps

Clean and front squats 3,3,3 reps

Monday 21918

Warmup: Turkish get ups (option: leg crossover and rollover)

21-15-9 reps 

Long cycle - clean and push jerk - 1 or 2 KB's

Rope climb

Friday 21618

Ladders: 1,2,3 reps for 3-5 rounds

KB Bent press - Heavy weight

Pistol squats - Medium weight

Thursday 21518

Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...

Wednesday 21418

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps on each arm

KB snatches

KB swings

Tuesday 21318

Warmup: KB swings and front levers

3 rounds:

Deadlifts 4,4,2 reps

Clean and front squats 4,4,2 reps

Monday 21218

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps 

Long cycle - clean and push jerk - 1 or 2 KB's

Rope climb

Friday 20918

Ladders: 1,2,3 reps for 3-5 rounds

KB Bent press - Heavy weight

Pistol squats - Medium weight

Thursday 20818

Gymnastic skills: handstands, levers, cossacks, 1 arm pullup holds ...

Wednesday 20718

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps on each arm

KB snatches

KB thrusters

KB swings

Tuesday 20618

Warmup: KB swings and front levers

3 rounds:

Deadlifts 5,3,1 reps

Clean and front squats 5,3,1 reps

Monday 20518

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps 

Long cycle - clean and push jerk - 1 or 2 KB's

Rope climb

Wednesday 13118

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps on each arm

KB snatches

KB clean and push jerk - long cycle

KB swings

Tuesday 13018

Warmup: KB swings and front levers

3 rounds:

Deadlifts 5,5,5 reps

Clean and front squats 5,5,5 reps

Monday 12918

Warmup: Turkish get ups (option: leg crossover and rollover)

12-9-6 reps 

Long cycle - clean and push jerk - 1 or 2 KB's

Rope climb

Saturday 12718

Gymnastic skills

Friday 12618

Long cycle - clean and push jerk

Ladders: 1,2,3 reps for 3-5 rounds: Heavy

Front squats 1,2,3, reps for 3 rounds: Medium

Thursday 12518

Gymnastic skills

Wednesday 12418

21-15-9 reps on each arm

KB Snatches

Tuesday 12318

3 rounds:

Deadlifts 3,3,3 reps

Clean and front squats 3,3,3 reps

Monday 12218

21-15-9 reps for time: 2 KB's

Long cycle - clean and push jerk

Squats

Saturday 12018

Gymnastic skills

Friday 11918

Long cycle - clean and push jerk

Ladders: 1,2,3 reps for 3-5 rounds: Heavy

Front squats 1,2,3, reps for 3 rounds: Medium

Thursday 111818 and Saturday 112018

Gymnastic skills: handstands, levers, muscle-ups to press handstands

Wednesday 11718

21-15-9

Long cycle - clean and push jerk

Squats

Tuesday 11618

3 rounds:

Deadlifts 5,3,1 reps

Clean and front squats 5,3,1 reps

Monday 11518

21-15-9 reps: 1 or 2 KB's for time

Snatches

Saturday 11318

Gymnastic skills: handstands, levers, muscle-ups to press handstands

Friday 11218

Long cycle - clean and push jerk

Ladders: 1,2,3 reps for 3-5 rounds: Heavy

Front squats 1,2,3,4,5 reps for 3 rounds: Medium

Thursday 11118

Gymnastic skills: handstands, levers, muscle-ups to press handstands

Wednesday 11018

21-15-9

Long cycle - clean and push jerk

Back squats

Tuesday 10918

3 rounds:

Deadlifts 5,5,5 reps

Clean and front squats 5,5,5 reps

Monday 10818

8,7,6,5,4,3,2,1 reps: 1 or 2 KB's

Snatches

Clean and Push Jerk

Front squats

Saturday 10618

Gymnastic skills

Friday 10518

Long cycle - clean and push jerk

Ladders: 1,2,3 reps for 5 rounds: Heavy

Front squats 1,2,3,4,5 reps for 3 rounds: Medium

Thursday 10418

Gymnastic skills: handstands, levers, muscle-ups to press handstands

Wednesday 10318

Long cycle - clean and push jerk

30 seconds of work-30 seconds of rest

Goal: 4-10 minutes

Tuesday 10218

3 rounds:

Deadlifts 3,3,3 reps

Clean and front squats 3,3,3 reps

Monday 10118

8,7,6,5,4,3,2,1 reps: 1 or 2 KB's

Snatches

Push Jerk

Cleans

Front squats

Saturday 123017

Gymnastic skills

Friday 122917

Long cycle - clean and push jerk

Ladders: 1,2,3 reps for 5 rounds

Front squats 1,2,3,4,5 reps for 3 rounds

Thursday 122817

Gymnastic skills: handstands, levers, muscle-ups to press handstands

Wednesday 122717

Long cycle - clean and push jerk

3-5 rounds: Ladder: 1,2,3,4,5

Tuesday 122617

Warmup:

3 rounds: front lever holds and KB swings for 7 reps

3 rounds:

Deadlifts 3,3,3 reps

Monday 122517

On the minute, every minute for 10-20 minutes

Clean and Jerk for 5 reps

Saturday 121617

Turkish get ups 10 reps

Gymnastic skills

Friday 121517

4 rounds

Back squats 8-10 reps

Front levers

Wednesday 121317

30 minutes

Turkish getups with leg crosovers to bent press

Tuesday 121217

3 rounds:

Deadlifts 5,3,1 reps

Muscle ups (weighted) 4,4,2

Monday 121117

Tabata intervals: 20 seconds work-10 seconds rest

3 rounds of KB: 1 or 2

Front squats-cleans-front squats-snatches-front squats-swings-front squats

Saturday 120917

Turkish get ups 10 reps

Gymnastic skills

Friday 120817

4 rounds

Back squats 13-15 reps

Front levers

Wednesday 120617

30 minutes

Turkish getups with leg crosovers to bent press

Tuesday 120517

3 rounds:

Deadlifts 4,4,2

Muscle ups (weighted) 4,4,2

Monday 120417

Tabata intervals: 20 seconds work-10 seconds rest

3 rounds of KB: 1 or 2

Front squats-cleans-front squats-snatches-front squats-swings-front squats

Saturday 120217

Turkish get ups 10 reps

Gymnastic skills

Friday 120117

4 rounds

Back squats 13-15 reps

Wednesday 112917

Clean and push jerk to Overhead squat 3,3,3 reps

Muscle ups 3,3,3

Row 30 seconds

Tuesday 112817

3 rounds:

Deadlifts 3,3,3

Row 20 seconds

KB snatches to step back lung 3R/3L

Weighted peg board

Monday 112717

Tabata intervals: 20 seconds work-10 seconds rest

3 rounds of KB: 1 or 2

Cleans-front squats-cleans-push jerk-cleans-snatches-cleans-swings-cleans

Saturday 112517

Turkish get ups 10 reps

Gymnastic skills

Friday 112417

Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest

KB swings

WOD

4 rounds

Back squats 13-15 reps

Row 500 meters

Wednesday 112217

Clean and push jerk to overhead squat 6,6,6 reps

Muscle ups 6,6,6

Row 500 meters

Tuesday 112117

3-5 rounds:

Row 1000 meters

Gmynastic skills: handstands and levers

Row 1000 meters

Monday 112017

Tabata intervals: 8 rounds: 20 seconds work-10 seconds rest

KB swings

Strength: 3X5

Deadlifts

WOD: KB - 7 reps each side

Cleans-front squats-cleans-push jerk-cleans-snatches-cleans

Friday 111717

3-5 rounds:

Pistol squats 8-10 reps

KB swings 10 reps

Rope climb

Wednesday 111517

Strength

Clean and squat 5,5,5

3 rounds:

Clean and push jerk to overhead squat 6,6,6 reps

Muscle ups 6,6,6

Tuesday 111417

3-5 rounds:

Row 500, 400, 300, 200, 100 meters

Rest 30-60 each round

Monday 111317

Strength

Back squats 5,5,5

KB swings 5,5,5

3 rounds:

Double Snatch to overhead squat 6,6,6

Muscle ups 6,6,6

Saturday 111117

Turkish get ups 10 reps

Row 1000 meters

Muscle ups 5 reps

Friday 111017

3-5 rounds:

Pistol squats 8-10 reps

KB swings 10 reps

Rope climb

Wednesday 110817

3-5 rounds:

Clean and squat 10-12 reps

KB swings 12 reps

Peg board

Tuesday 110717

3-5 rounds:

Row 500, 400, 300, 200, 100 meters

Push Jerk 13-15 reps

Skin the cat 5-7 reps 

Monday 110617

3-5rounds:

Back squats 13-15 reps

KB swings 15 reps

Pullups:chest to bar 13-15 reps

Saturday 110417

Turkish get ups 10 reps

Row 1000 meters

Muscle ups 5 reps

Friday 110317

3-5 rounds:

Pistol squats 8-10 reps

KB swings 10 reps

Rope climb

Thursday 110217

3-5 rounds:

Row 250 meters

Handstand for 60 seconds

KB snatch 10-12 reps

Wednesday 110117

3-5 rounds:

Clean and squat 10-12 reps

KB swings 12 reps

Peg board

Tuesday 103117

3-5 rounds:

Row 500, 400, 300, 200, 100 meters

Push Jerk 13-15 reps

Skin the cat 5-7 reps 

Monday 103017

3-5rounds:

Back squats 13-15 reps

KB swings 15 reps

Pullups:chest to bar 13-15 reps

Friday 102717

Back squats 5x5

Thursday 102617

3-5 rounds

Double rope climb

Row 250 meters

Wednesday 102517

Pistol squats (weighted) 5 reps

10 pullups: chest to bar

Row 500 meters

Tuesday 102417

3 rounds

Pistol squats 20 reps

Muscle up to press handstand 3-5 reps

Monday 102317

3 rounds:

2000 meters

1-2 minutes rest

Friday 102017

Cossacks 10 reps

Handstand 30 seconds

Pegboard

Thursday 101917

3 rounds

2 KB cleans 10 reps

Row 250 meters

Wednesday 101817

3 rounds:

Pistol squats 20 reps

Row 250 meters

Muscle up to press handstand on rings 5 reps

Tuesday 101717

3 rounds

Row 250 meters

Weighted pullups 5 reps

Handstand shoulder taps 10 reps

Monday 101617

3 rounds:

Over head squats 5 reps

Front squats 5 reps

Friday 101317

Back squats 10-12 reps

10 KB reverse swings

Thursday 101217

3 rounds

Row 1000 meters

Handstand holds for time: 1 minute 

Wednesday 101117

4 rounds

Row 250 meters

10 hanging KB cleans

20 second holds chest to bar

Tuesday 101017

3 rounds

KB overhead squats 5R/5L

5 strict muscleups 

Pistol squats 5R/5L

5 front levers

Monday 100917

2 rounds:

Row 800 meters for time

row 5 minutes easy


Saturday 93017

Turkish get ups 10 reps

Handstand holds 

Friday 92917
3-5 rounds
Front levers 5
Skin the cat 5
Handstand shoulder taps 10

Thursday 92817

4 rounds for time:
Pistol squats 10 each leg
Row 200 meters
Kettlebell swings 20

Wednesday 100417

3 rounds for time:
Back squats 10,10,10
Row 250 meters
Hanging windshield wipers 10,10,10

Tuesday 100317

3 rounds:
Row 5OO meters
30 second hangs - chin over bar

Monday 100217

Deadlifts 5,5,5
Hanging cleans 5,5,5
Saturday 93017
Row 500 meters
Rest 30 seconds
KB swings for 45 seconds 
Rest 30 seconds
Thursday 92817

Back squats 10, 8, 6 reps

Front levers 5-10 reps or hold for 30 seconds

Wednesday 92717

3 rounds for time:

Deadlifts 10,8,6 reps

Muscle ups 10, 8, 6 reps

Row 250 meters

Tuesday 92617

3 rounds:

Power cleans for 5 reps

20 double unders 

Monday 92517

3 rounds for time:

Arches and hollow rolls for 20 reps

Pistol squats alternating legs for 20 reps

Handstand shoulder taps for 20 reps

Saturday 92317

Turkish get ups 10 reps

Peg board for 5 rounds

Friday 92217

Over head KB squats 4,4,2

KB cleans 4,4,2

KB front squats 4,4,2

Thursday 92117

Row 2000 meters for time

Handstand walks for 100 yards or 100 shoulder taps

Wednesday 92017

3 rounds for time:

Deadlifts 10,8,6

Handstand pushups 10,8,6

Row 250 meters

Tuesday 91917

3 rounds:

Pullups-weighted 4,4,2 reps

Over head double KB split squats 4,4,2

Ring L sits 15-30 seconds

Monday 91817

10 rounds:

Row 1 minute at 100% - row 1 minute at 50% 

Friday 91517

Pistol squats 10,10,10 reps

Muscle ups 10,8,6 reps

Finisher:

Row 2000 meters for time

Thursday 91417

5,3,1 reps

Deadlifts

Bent press

Finisher: 10 minutes

Clean and push jerk

Tuesday 91217

5,3,1 reps

Over head split squats

Weighted pullups

Finisher: 10,8,6 for time

Pistol squats

Muscle ups

Monday 91117

5,3,1 reps

Deadlifts

Push jerks

Finisher: 10 minutes 

Clean and jerks

Friday 90817

Rounds of 4,4,2 reps of each

Power Snatch

Hanging snatch

Power cleans

Hanging cleans 

Thursday 90717

4,4,2 reps

KB overhead squat - advanced 2 KB's - modified use TRX with one hand for balance

Weighted pullups

Finisher:

Row 1500 meters for time

Wednesday 90617

Mobility and gymnastic skills

Tuesday 90517

4,4,2 reps

Deadlifts

Double KB Power cleans

Ring Hand stand pushups

Finisher: 10 minutes

Clean and push jerk

Monday 90417

4,4,2 reps

Pistol squats

2 KB: Single arm over head squat and rack position squat

Pegboard bent arms

Endurance: 8 rounds: 30 seconds work-30 seconds rest

Sled pull

Saturday 90217

Gymnastic skills and mobility day

Endurance:

Row 2000 meters for time

Friday 90117

5,3,1,1,1

Back squats

Finisher: 3 rounds: 

KB front squats 12,9,6

Rope climb 20 feet

Thursday 83117

5,3,1,1,1

Bent press

Finisher: Christine: 3 rounds

500 meter row

12 Deadlifts - bodyweight

21 Box jumps

Wednesday 83017

Mobility and Gymnastics day - skill work

Tuesday 82917

Pistol squats (weighted) 5,3,1,1,1 reps

Pullups (weighted) 5,3,1,1,1 reps

Finisher: 3 rounds: 12,9,6 reps

KB front squats

Pullups

Muscle ups

Monday 82817

Deadlifts 5,3,1,1,1

Bent press 5,3,1,1

Finisher: 3 rounds

Deadlifts 12 reps - goal: bodyweight

KB cleans 9 reps

Handstand pushups 6 reps

Saturday 82617

Gymnastic - calisthenics skills

Endurance 

Run or row for 10 minute warmup

10 minute intervals: 30 seconds work - 30-60 seconds rest

Friday 82517

Front squats 3,3,3

KB Snatches 3,3,3 each arm

3 rounds

12-9-6

Back squats

Front squats

KB snatches

Thursday 82417

Deadlifts 3,3,3

KB Snatches 3,3,3 each arm

3 rounds

Deadlifts 12 reps

Cleans 9 reps

Snatches 6 reps

Wednesday 82317

Mobility day

Gymnastic skill - work on weaknesses

Tuesday 82217

Warmup:

Stick shoulder dislocates 10 reps - 1 set

Handstands 

Strength

1 arm pullups

3 rounds: 

Back squats 13-15 reps

Double plyometric pullup rope climb

Monday 82117

Warmup:

Turkish get with leg crossover ladders 1,2,3

3 round:

10 kettlebell swings

5 skin the cats or stick shoulder dislocates 

3 rounds 13-15 reps 

Power Cleans

Jerks

Saturday 81917

3 X 3

Ham-glute raise

Gymnastic skills

Finisher:

20 100 yard sprints

Friday 81817

3 X 3

Over head KB squats

1 arm pullups

Finisher:

30 seconds of work 100% - 30 seconds 50%

Row

Thursday 81717

3 X 3

Deadlifts

Clean and jerk

Finisher:

Long cycle for 10 minute

Wednesdy 81617

Mobility day

Gymnastic skills

Tuesday 81517

3 x 3

Front squat

1 arm pullups

Finisher:

21-15-9

Front squats

Pullups

Monday 81417

3 x 3

Clean and jerk

Gymnastic ring handstand pushups

Finisher:

4 rounds and 3 reps of each

Cleans

Snatches

Push jerks

Swings

Sunday 81317

Rest

Saturday 81217

Gymnastic skills

Mobility

Run 5k for time

Friday 81117

3 rounds:

10,8,6 reps

Back squats

Pullups

Finisher:

8-10 rounds

Row 15 sec 100% max and 30 sec 50%

Thursday 81017

3 rounds:

4,4,2 reps

Deadlifts 

Handstand pushups - rings

Finisher:

10 minutes

Long cycle - clean and jerk

Wednesday

off

Tuesday 80817

3 rounds:

10,8,6 reps

Front squats

Weighted double rope climb pullups 

Finisher:

8-10 rounds

Row 30 seconds at 100% 

Row 60 seconds at 50%

Monday 80717

3 rounds:

10,8,6 reps

Hanging cleans

Push jeks

Finishers:

10 minutes as many reps you can

Long cycle - clean and jerk

Saturday 80517

Gymnastic skills

3-4 rounds

Run 400 metes

20 KB swings

20 burpees

Friday 80417

3-4 rounds

KB Front squats 5 reps

Weighted muscle ups 5 reps

Finisher

Row 2000 meters for time

Thursday 80317

3-4 rounds

Deadlifts 3 reps

Handstand pushups 3-6 reps on rings

10 minutes

Long cycle - clean and jerk

Wednesday 80217

Mobility 

Turkish get ups with leg cross over for 10 minutes

Tuesday 80117

3-4 rounds:

Pistol squats - weighted  for 5 reps

Weighted rope climbs

10 minute amwrap

Over head KB squats for 5R/5L

Box jumps for 10 reps 

Toes to bar for 10 reps

Monday 73117

3-4 rounds:

Power cleans 5 reps

Hanging cleans 5 reps

Push jerks 5 reps

Finisher:

Long cycle - push and jerk

10 minutes

Sunday 73017

Rest

Saturday 72917

Gymnastic - calisthenics skills

Endurance day

Row 15 minutes or run 5-10 k for time

Snatch or long cycle (clean and jerk) for 10 minutes

Friday 72817

3 Rounds:

Pistol squats 5R/5L

Muscle ups 5 reps

Finishers:

3 rounds

Front squats 21, 15, 9

Toes to bars 21, 15, 9

Thursday 72717

3 Rounds:

Long cycle 5 reps

Push jerks 5 reps

Cleans 5 reps

Wednesday 72617

Mobility and gymnastic skill day

Tuesday 72517

3 rounds:

Front squats 21,15, 9

Pullups 21,15, 9

Monday 72417

3 rounds:

10 long cycle - clean and jerk

10 cleans

10 push jerks

10 1 leg deadlifts

Saturday 72217

Endurance day and gymnastic skills day

Increase your run or row by 10% in duration

Friday 72117

3 Rounds:

Over head squats 5R

Split squats over head 5R

Over head squats 5L

Split squats over head 5L

Over head squats 5R

Plank rows 5R/5L

Over head squats 5L

Finisher:

Rope climb as many ascents in a row

Thursday 72017

3 Rounds:

10 cleans

5 bent press

10 minutes:

Long cycle - clean and jerk

Wednesday 71917

Mobility day

Turkish get ups or squat ups with leg crossover

Tuesday 71817

3 rounds

Pistol squats 5,5,5

Weighted pullups 5,5,5

Row 2000 meters

Monday 71717

Clean complex: 3 rounds

Power cleans 5,5,5

Hanging cleans 5,5,5

Ring handstand pushups 5,5,5

Finisher:

Clean and jerk for 10 minutes

Saturday 71517

Mobility and gymnastics day

Run 5K or row 2000 meters

Friday 71417

Sumo deadlifts 3,3,3 reps

Muscle ups (weighted) 3,3,3

 Finisher: 5 - 10 minutes

KB Push jerks

Thursday 71317

KB front squats 8,8,8

Weighted pullups 4,4,4

2000 meter row

Wednesday 71217

Mobility and gymnastic skill day

10 minutes of Turkish get up and/or squat up with leg crossover

Finisher:

30 minute jog or 15 minute row

Tuesday 71117

3 rounds: 2 KB's

3 power cleans

3 hanging cleans

6 swings

3 Bent press each arm

Finisher: 3 rounds:

Deadlifts 10,8,6

Rings handstand pushups 5,4,3

Monday 71017

3 rounds:

Pistol squats 10,8,6 each leg

Peg board

Finisher:

Manmakers 30 reps for time:

Sunday  70917

Rest

Saturday 70817

Run a 5k or row 2000 meters for time

Gymnastic skill work

Friday 70717

3 rounds

Clean complex

Power cleans 5

Hanging cleans 5

Bent press 5R/5L

5-10 minutes

KB Clean and jerk - long cycle

Thursday 70617

3 rounds:

Alternating weighted pistol squats 5,5,5

Weighted rope climb

3 rounds:

Fronts squats 10,10,10

Pullups 10,10,10

Finisher:

8-10 rounds

Row 30 seconds at 100% 60 seconds at 60%

Wednesday 70517

Mobility and gymnastic skill day

Tuesday 70417

3 rounds:

1 leg deadlifts 8,8,8

Bent press 4,4,4

3 rounds:

Cleans 8,8,8

Push Jerk 8,8,8

Monday 70317

3-5 rounds:

Pistol squats: weighted 5,5,5 reps

Weighted rope climbs

3 rounds:

Front squats 10,10,10

Monkey ropes 

Saturday 70117

3-5 rounds:

Sled pull 50 meters

Rope ascents

20 KB swings

Friday 63017

3 rounds:

1 leg deadlift 3,3,3

Handstand pushups on rings 3,3,3

Finisher:

Snatch to bent press 3,3,3 reps each side

Turkish get up with crossover for 10 minutes

Thursday 62917

3 rounds:

Pistol squats weighted 3,3,3

Muscle ups weighted 3,3,3

Finisher:

Fran: 21,15,9 reps

Thrusters

Pullups

Wednesday 62817

Mobility day:

Turkish get ups and squat ups with leg cross over

 

Fun gymnastic ring work

Tuesday 62717

3 rounds:

Clean complex:

3 rounds

Power cleans 3 reps

Hanging cleans 3 reps

Handstand pushups on rings 3 reps

Finisher:

KB snatches for 10 minutes

Monday 62617

3 Rounds:

Pistol squats 3,3,3 reps

Muscle ups (weighted) 3,3,3 reps

3 rounds:

Front squats 3,3,3 reps

Weighted rope climb

Finishers:

8-10 rounds

Row 15 seconds 100% Row 45 seconds 60% effort

Saturday 62417

Run 5k or row 5k

Friday 62317

3 rounds of:

1 Leg deadlifts 10,8,6 reps each leg

Handstand pushups 10,8,6

Finishers:

10 minutes

Clean and jerk

Thursday 62217

3 Rounds of:

Pistol Squats 10,8,6

Rope ascent

Finisher:

rest 30-60 seconds after each set

10 reps, 8 reps, 6 reps

Clean and squat than Muscle up

Wednesday 62117

Mobility day

Turkish get ups and squat ups with leg crossover for 20 minutes

Endurance:

Row or run for 30 to 45 minutes

Tuesday 62017

Warmup for 10 minutes:

Bent press 


KB iron cross

3 Rounds:

Clean complex

Power cleans 4 reps

Hanging cleans 4 reps

 

10 minutes

Push Jerks

Monday 61917

Pistol squats 4,4,2 reps

Weighted 2 ropes plyo climbs

3 Rounds:

Front squats 4,4,2 reps

Weighted muscle ups 4,4,2 

Finisher

21-15-9

Box jumps

Burpees

Saturday 61717

3 Rounds:

Run 400 meters or row 500 meters

21 KB swings

12 Burpees

Friday 61617

3 Rounds:

1 leg deadlifts 5,5,5 reps each leg

Handstand pushups (rings) 5,5,5 reps

3 Rounds:

Clean and push jerk 5,5,5 reps

Thursday 61517

3 Rounds:

Pistol Squats weighted 5,5,5 reps each leg

Weighted rope climbs

3 Rounds:

Front squats 5,5,5 reps

Muscle ups 5,5,5 reps

Wednesday 61417

Mobility day:

20 minutes:

Turkish get ups and squat ups with leg cross over

Skill:

Gymnastics

Tuesday 61317

3 rounds:


1 leg deadlifts 3,3,3 each leg

Ring handstand pushups 3,3,3

3 rounds:

Clean and push jerk

Finisher:

Tabatas 10 minutes:

KB Swings

Monday 61217

3 rounds:


Pistol squats (weighted) 3,3,3

Weighted rope climb

3 rounds:

1 leg TRX front squat 3,3,3 each leg

Rope pullups or muscle ups 3,3,3

Finisher:

Tabatas 10 minutes:

Burpees - ring pushups - air squats

Saturday 61017

Row for 30 minutes or run a 5K

Friday 60917

3 rounds:

Clean and Jerk 10,8,6

Balance squats 10,8,6

3 Rounds:

Bent press 10,8,6

Heavy swings 12,10,8

Thursday 60817

3 Rounds:

Pistol squats: each leg 10,8,6

Rope climb: (weighted)

3 Rounds:

Over head step back lunges: total: 20,18,16

KB snatches 20,18, 16

Wednesday 60716

3-5 rounds of:

Muscle-ups 7

Handstand holds for 30 seconds

Row 300 meters

Tuesday 60617

3 Rounds:

Clean and jerk 12,10,8

1 leg deadlift 12,10,8

3 rounds:

Bent Press 10,8,6 total

Heavy KB 1 or 2arm swings 10,8,6

Monday 60517

3 Rounds:

Weighted rope climbs

Front squats 10,8,6

3 rounds:

Hand plank into rotational KB snatch 12,10,8

Step back lunges (back rack position) 20,18,16

Saturday 60317

3-4 rounds

30 burpees

20 box jumps

10 rope climbs

Friday 60217

Rounds of

Front squats 10,8,6

Pullups (weighted) 10,8,6

Rounds of

Over head lunges 12,10,8

Renegade rows 12,10,8

Wednesday 53117

Row 2000 meters for time

Gymnastics: work on skills

Tuesday 53017

3 rounds

Clean and press 10,8,6

Single leg deadlifts 12,10,8

3 rounds

Seasaw press 12,10,8

Deadlifts 10,8,6

Monday 52917

Pullups (weighted) 10,8,6 reps

Front squats 10,8,6 reps

Renegade rows 12,10,8 reps

Back lunges - KB's rack position 20,18,16 reps

Saturday 52717

Double Kettlebell cleans 10,8,8,6

Bent press 5,3,2,1

Kettlebell snatches  20,18,16

Friday 52617

Deadlifts 5,5,3,3,3,1,1,1,1

Thursday 52517

3 rounds for time of:

20 one-legged squats with a 45-lb. dumbbell, alternating

30 GHD sit-ups

Wednesday 52417

21-15-9 reps for time of:

Muscle-ups

Single-arm overhead squats

Tuesday 52317

 Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Monday 52217

Gymnastics day 

Skin the cat to Muscle up to forward roll over

Saturday 52017

Turkish Get Ups for 20 minutes

Friday 51917

For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 squats

Thursday 51817

3-5 rounds for time

12-10-8 reps of each

Burpee - Box jump

Snatch to overhead squat or split squat

Muscle ups

Wednesday 51717

3-5 rounds for time

Row for 500 meters

Strict muscle up to kip muscle up to pullup

Tuesday 51617

5X5

Front squats

Monday 51517

For time:

100-ft. KB overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. KB overhead walking lunge

Sunday 51417

Run 5-10K or row 2000 meters

Saturday 51317

3-5 rounds for time

5 muscle-ups 

5 deadlifts or sumo deadlifts 

Friday 51217

20 Egg rolls 

30 Snatches  

row 500 meters

rounds for 20 minutes

Thursday 51117

3-5 rounds for time

10 Snatches

500 meter row

Wednesday 51017

Gymnastics day: work on skills

Tuesday 50917

3-5 rounds for time:

30 double-unders

20 squat cleans

10 muscle-ups

Monday 50817

Complete as many rounds as possible in 12 minutes of:

Run 200 meters

50 ft handstand walk

 30-second handstand hold

Saturday 50617

Sumo deadlifts 3,3,3,3,3

Friday 50517

50-40-30-20-10 reps for time of:

Wall-ball shots (full squat), 20-lb. ball

Box jumps, 24-in. box

Thursday 50417

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Wednesday 50317

Clean and push jerk 3,3,3,3,3

Tuesday 50217

7 rounds for time of:

Shoulder presses 21 reps

21 KB swings

Monday 50117

21-15-9

Sumo deadlifts

KB snatches

Peg board or rope climb

Saturday 42917

Complete as many rounds as possible in 20 minutes of:

Squat cleans, 10 reps

15 pull-ups

20 box jumps

Friday 42817

21-15-9

Clean and front squat

Push Jerk

3-4 rounds

Row for 45 sec at 100%, row for 3 min and 15 sec at 50%

Thursday 42717

3 Ladders 1,2,3,...

Muscle-ups

Wednesday 42617

10 cleans

10 handstand push-ups

10 cleans

10 push jerks

10 cleans

10 handstand push-ups

Tuesday 42517

Row 30 sec max effort - 50% effort for 1 min 30 sec for 5-6 rounds

Do as many rounds as you can in 20 minutes

1 arm push-ups 5R/5L

False grip pull-ups 10

Pistol squats 10R/10L

Monday 42417

21-15-9 reps for time

Deadlifts

Snatches

Saturday 42217

5 rounds:

5 double KB Thrusters into 5 swings no rest

Rope climb

Friday 42117

Deadlifts 5,3,3,1,1,1

Row for 10 minutes

Thursday 42017

21-15-9 reps for time

KB or DB snatches

Row for calories

Toes to bar

Wednesday 41917

Snatches 3,3,3,3,3


HIIT 4 rounds of 30 seconds work 15 seconds rest

Hanging squat cleans

Tuesday41817

For time:

thrusters, 15 reps

sumo deadlift high pulls, 21 reps

thrusters, 12 reps

sumo deadlift high pulls, 15 reps

thrusters, 9 reps

sumo deadlift high pulls, 9 reps

Monday 41717

3-5 rounds for time

Long cycle: KB clean & Jerk 20 reps

Front squats 6 reps

Rope climb

Saturday 41517

3-5 rounds for time

Run or row 800 meters 

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Friday 41417

Deadlifts 3,3,3,3,3

Thursday 41317

5 rounds

10 Back squats

5 Ring muscle-ups

Wednseday 41217

4 rounds for time of:

15 box jumps or 30 step-ups, 36-inch box

Run or row 400 meters

Tuesday 41117

5 rounds for time of:

Clean and jerks, 4 reps - heavy 

6 bar or rings muscle-ups

40-ft. handstand walk

Monday 41017

30-20-10 reps for time of:

Kettlebell thrusters

Toes-to-bars

Saturday 40817

Clean and Jerk 3,3,3,3,3

Tuesday 40417

Amanda

9-7-5 reps for time of:

Muscle-ups

135-lb. squat snatches

Monday 40317

5 rounds for time of:

Run 400 meters

Deadlifts, 21 reps goal 185 lbs for men - 110 lbs for women

Friday 33117

20-lb. medicine-ball cleans, 50 reps

155-lb. push jerks, 25 reps

20-lb. medicine-ball cleans, 50 reps

Thursday 33017

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Wednesday 32917

Run 5 km

Tuesday 32817

3 rounds for time:

One minute of 135-lb. back squats

Rest one minute

One minute of chest-to-bar pull-ups

Rest one minute

One minute of 135-lb. power cleans

Rest one minute

Monday 32717

3 rounds for time of:

25 GHD sit-ups

50-foot handstand walk

50-foot overhead walking lunge, goal: 155 lb.

Sunday 32617

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push jerk 3-3-3 reps

Friday 32417

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts goal 225 lbs/155 lbs

55 wall-ball shots goal 20 lb/14 lb

55-calorie row

55 handstand push-ups

Thursday 32317

5 rounds for time of:

10 kettlebell clean and jerks, 1.5 pood each

3 muscle-ups

Wednesday

Back squat 3-3-3-3-3 reps

Tuesday 32117

3 rounds for time of:

3 legless rope climbs

6 push jerks,  goal 225 lb.

12 deadlifts, goal 225 lb.

24 GHD sit-ups

48 wall-ball shots, 20-lb. ball

Monday 32017

For time:

Row 500 meters

30 body-weight bench presses

Row 1,000 meters

20 body-weight bench press

Row 2,000 meters

10 body-weight bench presses

Saturday 31817

Deadlift 5-5-3-3-3-1-1-1-1 reps

Friday 31717

Getups 12 singles per side

Snatch 100 reps

Goblet squat 5 x 5

Farmer’s walks/ two bells 4 laps of 100 feet

Thursday 31617

4 rounds for time of:

10 ring muscle ups

30 sit-ups

Row 500 meters

Wednesday 31517

4 rounds for time of:

15 ring dips

30 GHD sit-ups

Run 400 meters

Tuesday 31417

  6 chest-to-bar pull-ups

  6 squat snatches,

  7 chest-to-bar pull-ups

  5 squat snatches

   8 chest-to-bar pull-ups

  4 squat snatches

   9 chest-to-bar pull-ups

  3 squat snatches

  10 chest-to-bar pull-ups

  2 squat snatches

   11 chest-to-bar pull-ups

  1 squat snatch

Monday 31317

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Saturday

Complete as many rounds as possible in 7 minutes of:

135-lb. power cleans, 10 reps

20 push-ups

Friday 31017

Pullup ladder 3, 4, 5, max rep ladder

KB Snatch 100-150 reps in ladder (5, 6, 7, 8, 9 10)

Two hand swings 10 sets of 10

Double kb front squat 5 sets of 5

Leopard Crawls 4 laps of 100 feet

Thursday 30917

5 rounds of:

5 minutes of rowing

5 minutes of rest

Wednesday 30817

Getups 3-5 sets of 3-5 reps

Double bell swings 3-5 sets of 10

Double bell press 3-5 sets of 5

Single leg KB deadlift 3-5 sets of 3/3

Tuesday 30717

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating

Monday 30617

Complete as many rounds as possible in 12 minutes of:

15-ft. rope climbs, 3 ascents

135-lb. push presses, 12 reps

50 double-unders

Saturday 30417

Heavy one arm swings work up to a heavy 10 sets of 10 / 10

Double clean and press (long cycle) 5 sets of 3

Goblet squats 5 sets of 5

Double bell rack walks 4 laps of 100 feet

Friday 30317

Every 15 seconds perform 1 muscle-up

For 20 minutes

Thursday 30217

12-9-6 reps for time

Muscle-ups

Overhead squats

Wednesday 30117

25-20-15-10-5

KB swings

5-10-15-20-25

Wall ball toss

Tuesday 22817

3 rounds for time

30 toes 2 bar

15 clean and jerks 

Monday 22717

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Saturday 22517

7 rounds for time of:

10 handstand push-ups

2 rope ascents, 15-ft. rope

Friday 22417

Overhead squat 3-3-3-3-3 reps

Thursday 22317

Cindy 20 minutes

5 pull-ups

10 pushups

15 squats

Wednesday 22217

70 calorie row

50 KB swings

30 handstand pushups

20 sumo dead-lift high-pulls

10 muscle-ups

5 burpees

Tuesday 22117

5 rounds

Push press  for 5 reps

Rope climb

Monday 22017

3 rounds

400 meter row

KB swings for 21 reps

pull-ups  12 reps

Saturday 21817

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Friday 21717

Make 3 attempts at each of the following:

Max set L pull-up

Max distance handstand walk

Max set pull-up

Max time handstand hold

Thursday 21617

10 rounds, each for time, of:

100-meter sprint or 100 meter row - Rest 90 seconds

Wednesday 21517

Warmup:

Jumping Rope: Focus on pushing toes through floor - staying vertical and tight

Overhead squats with PVC pipe


Working sets of 3 - 5 reps each

Snatches


4 rounds for time of:

Power snatches for 20 reps - light 

50 double-unders (do not exceed a minute - scale to single unders)

Tuesday 21417

15-12-9 reps

Pullups

Clean and Push jerks

Monday 21317

10-9-8-7-6-5-4-3-2-1

Deadlift (1.5 bodyweight)

Bench press (bodyweight)

Clean (3/4 bodyweight)

Saturday 21117

Row 5000 meters

Friday 21017

7x3

Push press: heavy

Thurssday 20917

12-9-6 reps

Cleans medium weight

Muscle-ups

Wednesday 20817

3 rounds for time

800 meter row

10 bench press

20 pull-ups

Tuesday 20717

Diane

21-15-9

Deadlifts 225 lbs

Handstand push-ups

Monday 20617

5x5

Sumo deadlift

Bench press

Sunday 20517

Warmup:

3 rounds

Bent press to a windmill for 5 reps R/L

1 arm KB swings for 10 reps R/L

 

4 Rounds

1000 meter row

120 second rest

 

Finisher

Heavy bent press for 1 rep R/L

Saturday 20417

5-5-3-3-1-1-1-1

Hanging cleans

Friday 20317

10 Muscle-ups

20 KB snatches total

20 Pistol squats

30 Toes 2 Bar

40 Cleans (20lb med ball)

50 Burpees

Thursday 20217

Warmup: Dynamic

Butt kicks - High knees - walking lunges - high skips

 

3 working sets of split squats 5-7 reps each side (deadlift, rack, or overhead grip with DB's or KB's)


10 rounds, each for time, of:

100-meter sprint - Rest 90 seconds

Wednesday 20117

Warmup:

Jumping Rope: Focus on pushing toes through floor - staying vertical and tight

10 Overhead squats with PVC pipe 5 second pause at bottom

Working sets of 3 - 5 reps each

Snatches

3-4 rounds for time of:

Snatches - 20 reps each side

50 double-unders: no longer than a minute 

Tuesday 13117

Warmup:

Turkish Get Up for a total 10 reps alternating each side

Row - focus on form for 1000 meters


3-5 rounds for time of:

Row 1,000 meters

60 seconds farmers carry

5 Turkish get-ups right side

5 Turkish get-ups left side

 

Monday 13017

Warmup:

Front squats with PVC pipe with a 5 second pause at the bottom.

2-3 working sets of each. 5 reps of each

Front squats - push press - hanging hollow rocks


15-12-9 reps for time of:

Toes-to-bars - sacale: knees-to-bars

Wall-ball shots, 20-lb/14-lb ball

75-lb/45-lb thrusters or KB 16-kg-35-lb/12-kg-26-lb

Brace lower abs: big inhale to belly to stand. 

Tip: Keep eyes on KB.

  

Can take the KB anywhere. Challenging!

Windmill: Keep eyes on KB and push hip under bell with a stiff vertical leg (arm side leg).

 

TRX pikes: activate armpits to reduce shoulder load.

Overhead KB squat is safer than OH barbell squats. Takes a lot of mobility.

Blessed to do sporting events with my athletes.

Deadlifts: Bar must be against shins. Do NOT ROUND back, chest up, hips back.

 

Most people don't have the flexibility to overhead BB squat.