Saturday 9.2.17

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PERFORMANCE/FITNESS 
A. Three Sets
Lateral Step up x 5/leg
Single Arm Ring Row @2222 x 4-6/arm
Crawl x 10 steps Forward + 10 Steps backward
B. Every minute on the minute x 30 minutes
Minute 1 - Assault Bike for Max Cals x 40 seconds
Minute 2 - Dumbbell Reverse Lunge alternating legs x 20 seconds
Minute 3 - Sled Push @ 90/45# on Top x 40 seconds
Minute 4 - Stomach to Wall Handstand Hold x 30 seconds
Minute 5 - Hollow Hold x 20 seconds + Arch up Hold x 20 seconds
Minute 6 - Rest
x 5 sets

Friday 9.1.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps
B. Snatch -  15 minutes to build to 1RM
C. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters 135/95#
20 Pullups
20 Burpees over Barbell
FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps
B. Four Sets:
Heavy Russian Kettlebell Swing x 7.7.7 rest 10-15s btw clusters
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm
rest 60 seconds
C. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Ring rows or 12/9 Strict Pullups
20 Burpees

Thursday 8.31.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Deadlift @20X1 - 15 minutes to build to 8RM
C. Five Rounds for Time:
30 Double unders or 90 Single Unders
20 Kettlebell Swings 55/35#
10 Pushups

Wednesday 8.30.17

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PERFORMANCE/FITNESS
A. Three Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 100ft
B.  “IWT”
10 Dumbbell or Kettlebell Bench Press w/ Glute Bridge off Medball
2 minute Row
rest 2 minutes x 3 sets
- rest 4 minutes -
10s Jumping Lunges
12 Double Dumbbell Romanian Deadlifts
10s Jumping Lunges
90 second Run @90%
rest 2 minute x 3 sets

Tuesday 8.29.17

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PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps
B. Front Squat w/ 3s pause in first rep only - 15 minutes to build to 5RM
C. “Legs En Fuego"
Two Rounds for time:
30/20 Cal AB
20 Goblet Squat 70/55#

Sunday 8.27.17

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PERFORMANCE/FITNESS
A. Gymnastics  -
Inchworm x 7 reps
+
Three Sets:
Bar Hang Hold x 30-60s
Handstand Pushup Negatives (3-5s negative in each rep) x 2-5 reps
Back of Palms Pushup to fist at top x 2-6 reps
B. Midline Work
Two Sets
Hollow Hold x 10s
Arch up x 20 reps
Toe Touch x 30 reps
Russian Twist x 40/side
Plank on Elbows x 50 seconds
C.  Every minute on the minute x 24 minutes
Minute 1 - 15/10 Cal AB or 200/150m Row
Minute 2 - 15 Kettlebell Swings
Minute 3 - Lateral Box Step overs
Minute 4 - 30 seconds FLR on Rings or Hands
x 6 sets

Saturday 8.26.17

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PERFORMANCE/FITNESS
A. Three Sets
Lateral Step up x 5/leg
Single Arm Ring Row @2222 x 4-6/arm
Crawl x 10 steps Forward + 10 Steps backward
B. Teams of 2 alternating full rounds the entire time
Complete as many rounds and reps as possible in 8 minutes
16 Kettlebell Swings
8/6 Strict Pullup
- rest 4 minutes -
Complete as many rounds and reps as possible in 8 minutes
8 Dumbbell Burpee Step overs
8 Pushups
- rest 4 minutes -
Complete as many rounds and reps as possible in 8 minutes
8 Dumbbell Snatches alternating arms
8 Toes to Bar

Thursday 8.24.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps
B. Three Sets:
Deadlift @20X1 x 8 reps
rest 20 seconds
Double Dumbbell Push Press x 8-10 reps
rest 90 seconds
C.  For Time:
400m Run
40 Wall Ball
30 Situps
20 Deadlift 255/165#
30 Situps
40 Wall Ball 20/14#
400m Run

Wednesday 8.23.17

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PERFORMANCE/FITNESS
A. Three Sets:
Bottom of Dip hold x 10-20s
Chest to Bar Hold x 10-20s
Double Kettlebell Front Rack Hold x 75ft
B.  Every 4 minutes x 3 sets
10 Kettlebell or Dumbbell Deadlifts 70/55# per hand
400m Run @90% effort
- rest 3 minutes-
Every 4 minutes x 3 sets
10 Dumbbell Bench Press w/ back on Medball
500m Row @90% effort
- rest 3 minutes -
Every 4 minutes x 3 sets
10 Goblet Squat 70/55#
25/18 Cal Assault Bike

Tuesday 8.22.17

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PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps
B. Three Sets:
Front Squat /3s pause in first rep only x 5 reps
rest 20 seconds
Wide Grip Bent Over Row x 10 reps
rest 90 seconds
C.  Five Sets:
2 minute Clock
1 Legless Rope Climb
15/10 Cal AB
Amrap Double Kettlebell Front Squats 35/25# per hand in remaining time
rest 2 minutes btw sets