Monday 10.9.17

By: 0

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
B. Snatch lift off + Snatch (1+1) – 15 minutes to build to Heavy Complex
C.  Ten Rounds for time:
5 Dumbell Burpees 50/35#
3 Dumbbell Front Squat
1 Legless Rope Climb
rest 30 seconds btw sets
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
B. Five Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 2 reps **Perform as singles build to Heavy Complex**
rest 30 seconds
Stomach to Wall Handstand Hold x 30-60 seconds
rest 60-90 seconds
C. Ten Rounds for time:
5 Dumbell Burpees 50/35#
3 Dumbbell Front Squat
1 Legless Rope Climb
rest 30 seconds btw sets
**Scale Options for Rope Climbs
Scale Down
  1. Rope Climb w/ legs x 1 rep
  2. Strict Supinated Grip Pullup x 4/3 reps

Sunday 10.08.17

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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
.
B. Midline Work
Three Sets:
V up x 20 seconds
rest x 10 seconds
Arch up x 20 seconds
rest x 10 seconds
Hollow Hold x 20 seconds
rest 40 seconds
.
C. In Teams f two, partners alternate Full rounds to complete as many rounds and reps as possible in 12 minutes:
Row 250 Meters
25 Kettlebell Swings
.
**Choose a weight for KB that is challenging but could be done unbroken**

Saturday 10.07.17

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PERFORMANCE/FITNESS 
.
A.  Three Sets:
Dumbbell Lateral Raise x 12 reps
Wall Facing Squat @10s down 10s up x 2 reps
Bird Dog x 5/side 2s pause in extension of each rep
.
B.  “The Chief”
Five Sets:
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans 135/95#
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets.
.
Pick up each set where you left off when the last ended.

Friday 10.06.17

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PERFORMANCE/FITNESS
.
A. Back Squat Prep
Squat Hold w/o Barbell x 2 minutes
Feet Together Squat x 3 reps
Sumo Stance Squat x 3 reps
Back Squat x 5 reps
.
B. Two Sets:
Back Squat x 10 reps
rest 30s
Dumbell Renegade Row w/ pause at top + 3s lower in each rep x 8 reps
rest 2 minutes
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C. “Fight Gone Bad”
Three Rounds for Max Reps/ Cals
60 seconds Wall Ball 20/14#
60 seconds Sumo Deadlift Hi Pull 75/55#
60 seconds Box Jump 24/20”
60 seconds Shoulder to Overhead 75/55#
60 seconds Row for Cals
60 seconds Rest

Thursday 10.05.17

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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
.
B. Split Jerk w/ pause in Dip of first rep x 2 reps Every 90 seconds x 7 sets (10:30)
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C. Complete as many rounds and reps in 5 minutes of:
10 Pushups
15 Kettlebell Swing 55/35#
rest 2 minutes
Complete as many rounds and reps in 5 minutes of:
10 Toes to Bar
10 Burpees
.
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
.
B. Three Sets:
Push Press w/ pause in dip of first rep only x 4 reps
rest 10-15 seconds
Single Leg Romanian Deadlift x 4-8/leg
rest 10-15 seconds
Single Leg Plank x 20-30 seconds/ side
rest 60-90 seconds
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C.  Complete as many rounds and reps in 5 minutes of:
10 Pushups
15 Kettlebell Swing 55/35#
rest 2 minutes
Complete as many rounds and reps in 5 minutes of:
10 Toes to Bar
10 Burpees

Wednesday 10.04.17

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PERFORMANCE/FITNESS
.
A.  Two Sets:
Support on Rings x 10-25 seconds
Scap Pullup + Pull to 90 degrees (1+1) x 4-8 reps
Single Leg Wall Squat x 20 seconds **Leg Fully extended during hold**
Rest 60-90 seconds btw sets
.
B. Five Sets:
As many rounds and reps as possible in 3 minutes of:
Crawl x 20 ft forwards + 20 ft Backwards
14 Single Arm Overhead Lunge (7 Right + 7 Left) 35/25# per hand
Crawl Lateral L Arm Lead x 20 ft + Crawl Lateral R Arm Lead x 20 ft
10 Hollow Rocks + 10 Arch Rocks
-rest 1 minute between sets and pick up where you leave off-

Tuesday 10.03.17

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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
.
B. Hang Clean + Front Squat (1+1) x Every minute on the minute x 10 minutes
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C.  Five Rounds for time:
5 Front Squat 185/125# **>From Floor**
10 Kipping Pullups
15 Cal Assault Bike or Row
.
**Scale Options for Pullups**
10 Pullups = 30 seconds Amrap
.
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
.
B. Three Sets
Double Kettlebell Clean + Front Squat (1+1) x 8 reps
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 10-12/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds
.
C. Five Rounds for time:
5 Strict Pullups
10 Dumbbell Front Squat
15 Cal Assault Bike or Row

Monday 10.02.17

By: 0

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
.
B. Snatch lift off + Snatch (1+1) x 1 x Every minute on the minute x 10 minutes
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C.  Complete as many rounds and reps as possible in 12 minutes
3 Burpees
6 Hang Dumbbell Power Snatch 50/35# (3/side)
9 Box Jumps 24/20” w/ step down
.
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
.
B. Three Sets:
Snatch lift off + Snatch Hi Pull (1+1) x 3 reps
rest 30 seconds
Stomach to Wall Handstand Hold x 30-60 seconds
rest 90 seconds
.
**Keep loading btw 70-75% today. Focus on the lifts feeling good, position, and technique being solid** 
.
C. Complete as many rounds and reps as possible in 12 minutes
3 Burpees
6 Hang Dumbbell Power Snatch 50/35# (3/side)
9 Box Jumps 24/20” w/ step down

Sunday 10.01.17

By: 0

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
 .
B. Midline Work
Three Sets:
V up x 20 seconds
rest x 10 seconds
Arch up x 20 seconds
rest x 10 seconds
Hollow Hold x 20 seconds
rest 40 seconds
 .
C. Seven Sets:
20 seconds Double KB Front Rack Hold 55/35#
40 seconds Amrap Wall Ball 20/14#
60 seconds No Pushup Burpee Box Jump 20/16”
rest 60 seconds

Saturday 9.30.17

By: 0

PERFORMANCE/FITNESS 
A.  Three Sets:
Dumbbell Lateral Raise x 12 reps
Wall Facing Squat @10s down 10s up x 2 reps
Bird Dog x 5/side 2s pause in extension of each rep
.
B.   Teams of 2 Complete as many rounds and reps as possible in 20 minutes
6 Hang Dumbbell Power Clean 50/35# per hand
9 Situps
9 Kipping CTB Pullups
100ft Dumbell Front Rack Carry 50/35# per hand
P1 6 Cleans P2 rests
P2 6 Cleans P1 rests
P1 9 Situps  P2 rests
P2 9 Situps  P1 rests
etc…
 .
Pullup Scaling
Scale Down
  1. 5/3 Strict Pullup
  2. 9 Ring Rows
Scale up
  1. 3 Ring or Bar MU
  2. 1 Rope Climb