Wednesday 5.24.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 10 minutes to Build to Heavy Single Power Jerk
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 10 minutes to Build to Heavy Double Strict Press
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets

Tuesday 5.23.15

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PERFORMANCE
A. Snatch Prep - Performance- Barbell Fitness - Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 10 minutes to build to Heavy Single-
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1 reps
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#
FITNESS
A. Snatch Prep - Performance- Barbell Fitness - Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Three Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. Partners alternate full rounds to complete 5 Rounds each of:
18 Air Squat
12/8 Cal Assault Bike
6 Deadlift 275/185#

Monday 5.22.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. 8 minutes to Build to Heavy Single
Front Squat w/ 3s pause at Bottom x 1
C. 6 Minutes to Build to Heavy Triple
Back Squat @30X1 x 3 reps
D. Complete as many rounds & reps as possible in 3 minutes:
Strict Pullup @3030
rest 1 minute
15.12.9
Front Squat 135/95# from floor
Burpees over Bar

Sunday 5.21.17

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PERFORMANCE/FITNESS
Foam Roll x 5 minutes
Ankle Stretch against wall x 10 per postion
+
30:30 x 3 Air Squat
30:30 x 3 Pushups
+
Gymnasty Work
2 Rounds
Wall Climb w/ pause at highest point x 7
Arch up x 15-25
+
2 Rounds
Strict Pullup/ Chin over Bar Hold/ Flexed Hang x Max Effort
V up x 15-25
+
Every 6 minutes x 5 sets 30 minutes
6 Single Arm Overhead Dumbbell Walking Lunges  (3L arm + 3R arm)
12 Jumping Lunges AFAP
24 Single Leg Rope Skips (12L + 12R)
36s Assault Bike

Saturday 5.20.17

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PERFORMANCE/FITNESS
A. Three Sets:
Strict Toes to bar x 8 reps
Double KB or DB Farmer Carry x 100ft
Kettlebell Halo x 8/direction
B. Teams of 2 alternating movements complete as many rounds and reps as possible in 30 minutes of:
50 Double unders
40 Wall Ball 20/14@
30 Kettlebell Swing 55/35#
20 Burpees
10 Pullups or 7/5 Strict Pullup
P1 - 50 DU P2- 40 WB P1 - KB swing etc… 

Friday 5.19.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B.  15 minutes of Work -
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 2 reps
C. For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. Five Sets:
Deadlift Cluster @50X1 x 3.2.1.
rest 20 seconds
Turkish Get up 2/arm **Alternating Arms**
rest 90 seconds
C.  For Time:
21 Thruster 115/75#
1000m Run
rest 2 minutes
15 Thruster 115/75#
750m Run
rest 90 seconds
9 Thruster 115/75#
500m Run

Thursday 5.18.17

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PERFORMANCE/FITNESS
A. Three Sets:
Kettlebell Goblet Hold Front + Lateral + Reverse Lunge x 5 reps / leg (Front + Lateral + Reverse =1)
rest 20 seconds
Deadbug x 5/side
rest 20 seconds
Single Leg Rope Skip x 15-25/leg
rest 60 seconds
B. Every minute on the minute x 28 minutes
Minute 1 - 20/15 Cal Row
Minute 2 -
Minute 3 - 18/12 Cal AB
Minute 4 -
x 7 sets
Minute 2 & 4 - Class Choice -
Choose 2 of the following options
Option 1 - 10 Wall Ball + 10 V ups 
Option 2 - 20 Mountain Climber (L+R=1) +20s Plank on Elbows 
Option 3 - 20s Hollow Rock/Hold + 20s Arch Rock/Hold
Option 4 - 200m Run (sub 45s Run) 

Wednesday 4.17.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Power Jerk
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Power Jerk x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press 40/25#
7 Burpees
rest 2 minutes btw sets
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Five Sets:
Strict Press
rest 20 seconds
Double Kettlebell Bent over Row @3030 x 6-8 reps
rest 90 seconds
Sets 1-3 Strict Press x 3 reps. Sets 4-5 x 2 reps
C. Four Sets:
Complete as many rounds & reps as possible in 3 minute of:
3 Toes to Bar
5 Dumbell Strict Press
7 Burpees
rest 2 minutes btw sets

Tuesday 5.16.17

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PERFORMANCE
A. Snatch Prep - Performance- Barbell Fitness - Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes of Work -
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2 reps
C. Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing 70/55#
15 Box Jump w/ step down 24/20”
15/12 Cal Row
FITNESS
A. Snatch Prep - Performance- Barbell Fitness - Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C.  Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing
15 Box Jump w/ step down
15/12 Cal Row

Tuesday 5.16.17

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PERFORMANCE
A. Snatch Prep - Performance- Barbell Fitness - Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes of Work -
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2 reps
C. Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing 70/55#
15 Box Jump w/ step down 24/20”
15/12 Cal Row
FITNESS
A. Snatch Prep - Performance- Barbell Fitness - Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 8/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C.  Complete as many rounds and reps as possible in 15 minutes:
15 Russian Kettlebell Swing
15 Box Jump w/ step down
15/12 Cal Row