Sunday 9.24.17

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PERFORMANCE/FITNESS 
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A. Gymnastics  –
12 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
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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
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B. Midline Work
Hollow Hold or Rock 30:30 x 4 sets
Russian Twist x 30:30 x 4 sets
Arch up Hold or Rock x 30:30 x 4 sets
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C. Seven Sets:
 Teams of 2 break up as you see fit
Complete as many reps as possible in 2 minutes
25/18 Cal Row
Amrap Burpee Box Jump 24/20″ in remaining time
rest 1 minute btw sets
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**While Partner is Rowing, Other Partner is Holding Double KB Front Rack hold 55/35# per hand***
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Friday 9.22.17

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PERFORMANCE/FITNESS
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A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps
Sumo Stance Squat x 3 reps
Back Squat x 5 reps
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B. Four Sets:
Back Squat @70-80% of 10 reps
rest 20s
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 8 reps
rest 2 minutes
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C. Complete as many rounds and reps in 3 minutes
6 Goblet Squat 70/55#
6 Burpees
rest 2 minutes
Complete as many rounds and reps in 3 minutes
5 Knees to Elbows
10 Air Squats
50ft Crawl
rest 2 minutes
Complete as many rounds and reps in 3 minutes
6 Goblet Squat 70/55#
6 Burpees
rest 2 minutes
Complete as many rounds and reps in 3 minutes
5 Knees to Elbows
10 Air Squats
50ft Crawl
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Thursday 9.21.17

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PERFORMANCE
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
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B. Split Jerk w/ pause in Dip of first rep x 2 reps every 90 seconds x 10 sets **Look to be at 70-80% for a minimum of 8 sets**
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C. Three Sets:
45 seconds Max Kettlebell Swing 70/55#
15 seconds rest
45 seconds Burpees
15 seconds rest
45 seconds Push Press 95/65#
15 seconds rest
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FITNESS
A. Split Jerk Prep
Behind Neck Front Rack Mobility x 15-20s/side
Strict Press x 3 reps
Dip Hold x 3 reps
Push Press w/ pause in Dip x 3 reps
Split Jerk w/ pause in Dip x 3 reps
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B. Five Sets:
Push Press w/ pause in dip of first rep only x 3 reps **Look to use 70-80% of 3RM today, focus on Position & Bar Speed**
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-6/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds/ side
rest 60-90 seconds
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C.  Three Sets:
45 seconds Max Kettlebell Swing
15 seconds rest
45 seconds Burpees
15 seconds rest
45 seconds Push Press
15 seconds rest
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Wednesday 9.20.17

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PERFORMANCE/FITNESS
A.  Four Sets:
Support on Rings x 10-25 seconds
Scap Pullup + Pull to 90 degrees (1+1) x 3-5 reps
Single Leg Wall Squat x 20-30s/ side  **Leg Fully extended during hold**
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**Goal for this week is improve in the following areas
  1. Quality of Movement
  2. Top Range of Time or Rep scheme
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B.   Complete as many rounds and reps as possible in 7 minutes
5/3 Strict Pullup  or Ring Row x 5 reps **Ensure Scap Pullup is happening every rep**
50ft Single Arm Farmer Carry R arm 70/55#
Hollow Rock x 10 reps
Arch up x 10 reps
50ft Single Arm Farmer Carry L arm 70/55#
rest 3 minutes
Five Sets:
20 seconds Dumbbell Power Clean 50/35# per hand
20 seconds Front Rack Reverse Lunges alternating Legs
40 seconds Assault Bike (20s @80% + 20s@100%)
rest 90 seconds btw sets

Tuesday 9.19.17

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PERFORMANCE
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps
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B. Hang Clean + Front Squat (1+1) x 2 reps every 90s x 10 sets  **Look to be at 70-80% for a minimum of 8 sets** 
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C. For time:
1000/800m Row
100 Wall Ball 20/14#
1000/800m Row
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FITNESS
A. Hang Clean Prep
Front Squat w/ pause x 3 reps
Hip Muscle Clean x 3 reps
Hip Clean x 3 reps
Clean from Mid Thigh x 3 reps
Clean from above knee x 3 reps
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B. Five Sets
Double Kettlebell Clean + Front Squat (1+1) x 6 reps
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 8-10/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds
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C.  For time:
1000/800m Row
100 Wall Ball
1000/800m Row

Monday 9.18.17

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PERFORMANCE
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
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B. Snatch lift off + Snatch (1+1) x 2 reps Every 90s x 10 sets **Look to be at 70-80% for a minimum of 8 sets**
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C.  Complete as many rounds and reps as possible in 13 minutes
8 Dumbbell Snatch alternating arms 50/35#
10 Lateral Box Jump over 24/20”
30 Double unders
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FITNESS 
A. Snatch lift off + Snatch Prep:
Snatch Grip Single Leg RDL to above knee x 3 on 3rd rep lower to start position
Snatch lift off w/ pause above knee x 3 reps
Snatch Grip Deadlift to Hip/Pocket x 3 reps
Hip Hi Pull x 3 reps
Snatch Hi Pull x 3 reps
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B. Five Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 2-3 reps ***Look to use 70-80% today, focus on Position & Bar Speed** 
rest 30 seconds
Stomach to Wall Handstand Hold x 20-60 seconds **Position & Bracing Focus, NOT HEIGHT**
rest 60-90 seconds
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C. Complete as many rounds and reps as possible in 13 minutes
8 Dumbbell Snatch alternating arms
10 Lateral Box Jump over
30 Double unders or 90 Singles

Sunday 9.17.17

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PERFORMANCE/FITNESS 
A. Gymnastics  –
12 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
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B. Midline Work
Hollow Hold or Rock 30:30 x 3 sets
Russian Twist x 30:30 x 3 sets
Arch up Hold or Rock x 30:30 x 3 sets
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C. Every 10 minutes x 3 sets (30 minutes)
Row 500m
15 Burpees
20 DB Step ups alternating legs
400m Run or 30/20 Assault Bike
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**Each Round should not take more than 7 minutes scale accordingly **

Saturday 9.16.17

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PERFORMANCE/FITNESS 
A.  Three Sets:
Plate Front Raise x 10-15 reps
Dumbell Reverse Lunge x 8/leg alternate legs
Side Plank x 30 seconds / side
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B. For Time:
800m Row
800m Run
60 Kettlebell Swing 70/55#
60 Wall Ball 30/20#
40 Pushups
40 Pullups  or 40 Ring Rows or 25/18 Strict Pullups
20 Burpees
20 Goblet Squat Heavy
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Friday 9.15.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps **Ankle Mobility**
Sumo Stance Squat x 3 reps **Glute Activation**
Back Squat x 5 reps
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B. Back Squat – Build to a 10RM in 15 minutes
in btw first 3 sets perform Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 5-7/side
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C.
Performance 
For time:
21.15.9
Pullup
Power Snatch 65/45#
Thruster 65/45#
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Fitness 
For Time:
21.15.9
Ring Row
Single Arm Power Snatch alternating Arms
Dumbbell Thruster
**Scale Options for Pullups
Scale Reps 21s =50 s 15s = 40s 9s =30s***