Thursday 6.29.17

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PERFORMANCE/FITNESS
A. 15 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
Midline Work
Hollow Rock/Hold x 20-30 reps/seconds
Arch Rock/Hold x 20-30 reps/seconds
L Sit x 10-20 seconds
V up x 12-20 reps
B. Five Sets for Times:
15 Wall Ball 20/14#
15 Kipping Pullups or 8 Strict Pullups
rest 60 seconds

Wednesday 6.28.17

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PERFORMANCE/FITNESS
A. Squat Movement Prep
Back Squat w/ feet together w/ pause x 3 reps
Back Rack Lateral Squat w/ feet 6-8 inches wider than squat stance x 5/side
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps
B. Three Sets:
Front Squat x 2 reps
rest 20 seconds
Strict Supinated Grip Pullup x Max Reps
rest 90 seconds
C. Three Sets:
Back Squat @32X1 cluster x 1.1.1.1
rest 20 seconds
Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 5
rest 90 seconds
D. For time:
21.15.9
DB Hang Squat Clean 50# per hand
Cals on Rower

Tuesday 6.27.17

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PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Single Leg Barbell Romanian Deadlift x 4/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift from Regular Position x 3 reps
Deadlift off deficit x 3-6 reps
B. Five Sets:
Deficit Deadlift w/ full reset in each rep x 5 reps
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 4+8/arm
rest 90 seconds
C. Every 2 minutes x 8 sets
2 Heavy but Perfect Form Deadlift
12 Jumping Lunges AFAP
10s Sprint

Monday 6.26.17

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PERFORMANCE 
A. Snatch Prep
Overhead Squat w/pause 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps
B. Snatch from below knee + Snatch from ground x 2 reps
x 15 minutes of work
C. Three Rounds for time:
400m Run
15 Overhead Squat 135/95#
FITNESS 
A. Snatch Prep
Overhead Squat w/ 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps
B. Four Sets:
Hang Power Snatch x 4 reps per arm
rest 10 seconds
Single Arm Dumbbell Lunge x 8 steps /arm
rest 20 seconds
FLR x 30-60 seconds
rest 60 seconds
C. Three Rounds for time:
400m Run
15 Overhead Squat or Goblet Squat

Sunday 6.25.17

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PERFORMANCE/FITNESS
Warmup-
10 minutes –
5 minute Foam Roll in Problem areas
4 x inchworm w/ 5s pause in hollow position
+
3 Rounds
30s Hops, Lateral, Criss Cross
8 Alternating Lateral Lunges
30ft Bear Crawl
+
Gymnastics –
2 Rounds –
Ball Pushup x 12-20 reps
Strict Pullup or Flexed Hang x 3-7 or Max Effort
Wall HS hold stomach or back x 30-60s
Strict Toes to bar x 5-7 *Legs straight the whole time*
+
“Like a Rock”
9 minute Amrap –
30 Wall Balls
30 Walking Lunge Steps w/ Dbs
30 Burpees

Friday 6.23.17

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PERFORMANCE
A. Clean Prep
Front Squat w/pause 3 reps
Hip Clean x 3 reps
Clean from below knee x 3 reps
Clean lift off x 3 reps
Clean from Ground x 3-5 reps
B. Clean from below knee + Clean from ground + Jerk (Power or Split) x 15 minutes to Build to Max for this cycle
C. Seven for time:
10 DB Renegade Row 40/25# per hand
15 Wall Ball 20/14#
FITNESS
A. Clean Prep
Front Squat w/pause 3 reps
Hip Clean x 3 reps
Clean from below knee x 3 reps
Clean lift off x 3 reps
Clean from Ground x 3-5 reps
B. Four Sets:
Double Dumbell Romanian Deadlift @30X1 x 8 reps
rest 10s
Single Leg Hip Thrust x 10 reps AFAP
rest 20 seconds
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds
C. Seven for time:
10 DB Renegade Row
15 Wall Ball

Thursday 6.22.17

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PERFORMANCE/FITNESS
A. 15 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 reps
Midline Work
Hollow Rock/Hold x 20-30 reps/seconds
Arch Rock/Hold x 20-30 reps/seconds
L Sit x 10-20 seconds
V up x 12-20 reps
B. Ten Sets:
Against a 60 second clock complete as many cals as possible
10 Double Russian Kettlebell Swing 35/25# per hand
5 Burpee Broad Jump
Max Cals on AB or Rower in remaining time
rest 60 seconds btw sets

Wednesday 6.21.17

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PERFORMANCE/FITNESS
A. Squat Movement Prep
Back Squat w/ feet together w/ pause x 3 reps
Back Rack Lateral Squat w/ feet 6-8 inches wider than squat stance x 5/side
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps
B. Back Squat @32X1 – 14 minutes to build to Heavy Single
C. Complete as many rounds and reps as possible in 6 minutes
2 Strict Pullups
4 Hand DB Squat Cleans 50/35#
– rest 2 minutes –
Complete as many rounds and reps as possible in 5 minutes
4 Toes to Bar
6 DB Thruster 50/35#
– rest  2 minutes –
Complete as many rounds and reps as possible in 4 minutes
6 Knees to Elbows
8 DB Lunge Steps 50/35#

Tuesday 6.20.17

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PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Single Leg Barbell Romanian Deadlift x 4/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift from Regular Position x 3 reps
Deadlift off deficit x 3-6 reps
B. Four Sets:
Deficit Deadlift w/ full reset in each rep x 4 reps
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 3+6/arm
rest 90 seconds
C. Three Sets:
Complete as many rounds and reps as possible in 5 minutes:
3 Hang Power Clean 135/95#
6 Pushups
9 Box Jump 24/20”
rest 3 minutes btw sets