Monday 5.15.17

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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. Three Sets:
Front Squat w/ 3s pause at bottom x 1 rep
rest 20 seconds
Legless Rope Climb x 1
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps 
  3. Strict Pullup @3030 x 2-3 reps 
C. Three Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Toes to Rings @30X1 x 5 reps
rest 90 seconds
D.  Every 5 minutes x 3 sets
600m Run
15 Front Squat 135/95#

Sunday 5.14.17

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PERFORMANCE/FITNESS
Warmup
Ankle Mob against Wall
Squat Mob Against Wall
Partner Shoulder Stretch
PVC Pass Through x 20
+
OHS w/ 3s pause at bottom – 3 x 5
+
2 Sets –
V up x 20
Arch up x 20
Flexed Hang or Pullup Hold  – 2 x 10-15s
+
Every minute on the Minute x 24 minutes
Minute 1 – Double Kettlebell Front Squat x 6 reps  + 30s Plank on Elbows
Minute 2 – 10 Burpees
Minute 3 – 3-5 Strict pullups
x 8 rounds

Saturday 5.13.17

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PERFORMANCE/FITNESS
A. Three Sets:
Toes to Rings x 8 reps
Single Arm Overhead Carry x 50ft/arm
Dumbell Hammer Curl @41X1 x 10 reps
B. In Teams of two, alternating each movement, complete ten rounds for time of:
10 Overhead Squats 115/75#
10 Burpee Box Jump or Step overs 24/20”
400m Run
P1 – OHS
P2 – BBJ
P1 – Runs etc…..

Friday 5.12.17

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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. Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 1
14 minutes to Build to Heavy Single in Complex
C. Complete as many sets of the following until you complete 30 reps
60 seconds of 135/95# Ground to Overhead
rest 60 seconds
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. Every minute on the minute x 15 minutes
Minute 1 – Deadlift @50X1 x 3 reps
Minute 2 – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
Minute 3 – Rest
x 5 sets
C. Complete as many sets of the following until you complete 30 reps
60 seconds of Dumbbell ManMakers
rest 60 seconds

Wednesday 5.10.17

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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. Power Jerk x 1 rep
14 minutes to Build to Heavy Single
C. Four Rounds for time:
12 Dumbbell Shoulder to Overhead 50/35#
15 Knees to Elbows
18 Box Jump w/ step down 24/20″
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.  Strict Press x 2 reps
14 minutes to Build to Heavy Double
C. Four Rounds for time:
12 Dumbbell Push Press
15 Knees to Elbows
18 Box Jump w/ step down

Tuesday 5.9.17

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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. Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1
14 minutes to Build to Heavy Single in Complex
C. For Time:
20 Deadlift 155/105#
40 Cal AB
20 Deadlift 155/105#
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. Five Sets:
Double Dumbbell Single leg Romanian Deadlift @31X1 x 7/leg
rest 20 seconds
Bench Press @30X1 x 8 reps
rest 20 seconds
Single Arm Farmer Carry x 50ft/arm
rest 75-90 seconds
C. For Time:
20 Deadlift
40 Cal AB
20 Deadlift

Monday 5.8.17

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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. Back Squat x 3 reps –
14 minutes to Build to Heavy Triple
**During these 14 minutes also complete 3-4 sets of Strict Pullup @3030 x 2-3 reps, in btw early sets of squats**
C.  Complete as many rounds and reps as possible in 4 minutes:
4 Back Squat 135/95#
8 Toes to Bar
rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes:
4 Front Squat 135/95#
8 Burpees over bar lateral
rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes:
20 second Double KB Front Rack Wall Sit 55/35#
100m Run

Saturday 5.6.17

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PERFORMANCE/FITNESS
A. Three Sets:
Toes to Rings x 8 reps *3s/ lower in each rep*
Single Arm Overhead Carry x 50ft/arm
Dumbell Hammer Curl @41X1 x 10 reps
B. “XOXO”
5 minute Amrap – Burpee Pullup, Burpee CTB Pullup, Burpee MU, or Burpee Toes to bar
4 minute Amrap – Wall Ball 20/14#
3 minute Amrap – Cals on AB or Row
2 minute Amrap – Wall Ball
1 minute Amrap – Burpee Pullup

Friday 5.5.17

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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. Clean Pull w/ pause in extension + Clean from above knee + Front Squat  w/ pause at bottom position x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. “Elizabeth”
For time:
21.15.9
Power Clean 135/95#
Ring Dip
Scaling Options for Dip –
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance
  3. Pushup
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. Four Sets:
Deadlift @50X1 x 3 reps
rest 20 seconds
Wall Walk w/ 3s pause at top of each rep x 2-4 reps
rest 90 seconds
C. “Fitness Elizabeth”
For Time:
21.15.9
Clean Hi Pull
Ring Dip