Workouts

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Squat Hops
Db Push Press
Alternating Single Leg Glute Bridge
Db Bent Over Row
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Single Dumbbell Bench Press Right
Single Dumbbell Bench Press Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Hanging Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlift High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Jumping Jacks
Haning Leg Raises
Alternating Lunges
Pull-up Negatives
Db Romanian Deadlifts
Db Snatch Specific Warm-up (With Coach):
5 Db Sumo Deadlift
5 Db Sumo Deadlit High Pull
5 Db Snatch
Strict Pull-up Work:
30 Seconds Passive Hang
-Into-
3 Sets
8 Hammer Curls
6 Paused Negative Pull-Ups (Pause 3 Seconds With Chin Over the Bar)
Rest 30 Seconds
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Runs
Air Squats
Glute Bridge
Push-up Negatives
Ring Rows
Clean and Jerk Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Clean and Jerk Technique Breakdown: (With Coach Using Pvc)
5 Push Jerks
5 Split Jerks
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Clean Muscle
5 Clean Power
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

Chalk Talk: (3 Minutes)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Air Squats
Ring Row
Walking Lunges
Push-up
Front Squat Mobility:
20 Seconds Work / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Assisted Squat Hold
Front Squat Warm-Up:
16 Alternating Single Leg Glute Bridge
12 Plate Squat
10 Empty Bar Back Squat

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Curtsy Lunge
Glute Bridge
Inchworm Push-up
Ring Row
Front Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique:
15 Plate Squat
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Curtsy Lunge
Glute Bridge
Inchworm Push-up
Ring Row
Front Squat Mobility:
15 Seconds Hold / 3 Seconds Rest
Calf Stretch Right
Calf Stretch Left
Prayer Stretch
Kneeling Inner Thigh Stretch Right
Kneeling Inner Thigh Stretch Left
Front Squat Technique:
15 Plate Squat
8 Front Squat Empty Bar (With Coach)
Bathroom Break and Scaling Options:

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest
Band Overhead Press
Band Pull Aparts
Band Tricep Extensions
Band Bicep Curls
Strict Press Build Up:
10 Empty Bar Strict Press
8 Light Weight Strict Press
5 Light Weight Strict Press
Bathroom Break

Chalk Talk: (3 Min)
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up: (7 Min)
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Burpees
Air Squats
Ring Rows
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Hanging Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Clean and Jerk Technique Work: (With Coach Using PVC)
5 Clean Grip Dip and Drive
5 Clean Grip Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Bathroom Break and Scaling Options:

Chalk Talk
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Empty Barbell Romanian Deadlift
Empty Barbell Row
Glute Bridge
Plank
Deadlift Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
90/90 Hip Roll Lift
Good Morning
Deadbug
KB Swing
Romanian Deadlift Empty Bar
Bathroom Break

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
400M Run
-Into-
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Inchworm
Dynamic Squat Stretch
Alternating Single Leg Glute Bridge
Ring Row
Double Under Skill Work:
20 Seconds Work / 30 Seconds Rest
1) Hops
2) Hops on Target
3) High Hops on Target
4) Hops on Target Single Penguins
5) High Hops on Target Single Penguins
6) High Hops on Target Double Penguins
7) Single Under
8) High Hip Single Under
9) 3 Single Under 1 Double Under
10) 2 Single Under 1 Double Under
11) 1 Single Under 1 Double Under
12) Double Under Attempts
Push Press Mobility:
15 Seconds On / 3 Seconds Off
Prayer Stretch
Forearm Stretch
Push Press Technique and Build Up:
8 Pvc Front Rack Knee Bend (With Coach)
8 Pvc Front Rack Knee Bend Drive Onto Toes (With Coach)
8 Pvc Push Press (With Coach)
8 Reps @ Light Weight (About 50% 1 Rep Max)
5 Reps @ Moderate Weight (About 60% 1 Rep Max)
3 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work: (Stop at the Level You Can Perform With Good Form and Continue the Rep Scheme)
30-60 Second Passive Hang
12 Knee Raises
10 Leg Raises
8 Knees to Chest
6 Knees to Elbows
4 Strict Toes to Bar
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Shuttle Run
KB Swing
Ring Row
Alternating Lunges
Push-up or Elevated Push-up
Toes to Bar Work:
30-60 Second Passive Hang
8 Strict Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
5 Tuck UPS
5 Kipping Tuck Up
5 Kipping Toes to Bar or Knees to Elbows or Knees to Chest or Leg Raises or Knee Raises
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:
5 Hang Power Clean
5 Clean Deadlift
5 Muscle Clean
5 Front Squat
5 Squat Clean
Sumo Deadlift Technique and Build Up:
15 KB Good Mornings
15 KB Swings
8 Pvc Sumo Deadlift With Coach
8 Reps @ Light Weight (About 40% 1 Rep Max)
5 Reps @ Moderate Weight (About 50% 1 Rep Max)
3 Reps @ Moderate Weight (About 60% 1 Rep Max)
1 Reps @ Starting Work Weight (About 70% 1 Rep Max)
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 3 Rounds
Negative Push-Ups
Empty Barbell Underhand Row
Glute Bridge
Bench Press Warm-up
20 Seconds Work / 5 Seconds Rest
Prayer Stretch
Band Face Pulls
Half Kneeling KB Windmill Right
Half Kneeling KB Windmill Left
Empty Bar Bench Press
Bathroom Break and Scaling Options:

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Med Ball Forarm Hold
Ring Row
Wall Balls
Hanging Knee Raises
Bench Press Warm-Up:
20 Seconds Work / 10 Seconds Rest
Prone T Raise
Prone Overhead Raise
High Plank Shoulder Taps
Empty Bar Bench Press
Bathroom Break and Scaling Options: