Monday 6.19.17

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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 15 minutes to Build to Max for this cycle
C. Every 3 minutes x 6 sets
6 Front Squat @70% of Max
6 Burpees AFAP
12s Sprint (AB/Sled/Run)
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 3 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.  Every 3 minutes x 6 sets
6 Front Squat @70% of Max
6 Burpees AFAP
12s Sprint (AB/Sled/Run)

Sunday 6.18.17

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PERFORMANCE/FITNESS
Warmup –
Foam Roll x 7 minutes
PVC Pass Through x 10 in each direction
Inchworm x 7
+
5 minutes of TGU alternating arms
+
3 Rounds
Chin over Bar hold or Flexed Hang Hold x ME or minimum of 15s
Ball Pushup x 10-15
HS Hold w/ stomach to wall x 30-60s
+
Every 5 minutes x 4 sets (20 minutes)
400/300m Row
12 Kettlebell Swing to Goblet Squat 70/55#
21 Situps

Friday 6.16.17

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PERFORMANCE
A. Split Jerk Prep
Front Rack Mobility x 30s both arms
Press x 2 reps
Dip hold x 3 reps
Press in Split x 3 reps
Spit Jerk w/ hold in catch x 3-6  reps
B. Clean from below knee + Clean from ground + Jerk (Power or Split)  x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. For Time:
15.12.9.6.3
Power Clean 135/95#
Burpee
FITNESS
A. Split Jerk Prep
Front Rack Mobility x 30s both arms
Press x 2 reps
Dip hold x 3 reps
Press in Split x 3 reps
Spit Jerk w/ hold in catch x 3-6  reps
B. Three 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. For time
15.12.9.6.3
Dumbell Power Clean
Burpee

Thursday 6.15.17

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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. Complete as many reps as possible in 20 minutes:
400m Run
Amrap Unbroken Pushups

Wednesday 6.14.17

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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. Five Sets:
Back Squat Cluster @32X1 x 1.1.1 rest 10s btw clusters
rest 20 seconds
Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 5
rest 90 seconds
C. Five Sets:
Against a 2 minute clock complete as many DB Step overs as possible
20/15 Cal AB
Amrap DB Step overs 24/20” 40/30# per hand
rest 2 minutes btw sets

Tuesday 6.13.17

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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:
Deadlift 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. Complete as many reps as possible in 12 minutes
20 Toes to bar
20 Double Kettlebell Deadlift 55/35
100ft Farmer Carry

Monday 6.12.17

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PERFORMANCE 
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. Snatch from below knee + Snatch from ground x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. Every 2 minutes x 8 sets
2 Overhead Squat
5 Jumping Squats
10 seconds sprint
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. Three Sets:
Hang Power Snatch x 3 reps per arm
rest 10 seconds
Single Arm Dumbbell Lunge x 6 steps /arm
rest 20 seconds
FLR x 30-60 seconds
rest 60 seconds
C. Every 2 minutes x 8 sets
5 Heavy Goblet Squat
5 Jumping Squats
10 seconds sprint

Saturday 6.10.17

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*9AM Class ONLY *
PERFORMANCE/FITNESS
A. Two Sets:
Single Arm Front Rack KB Carry + SA Farmer Carry x 50ft/arm
Bent over Rear Delt Raise x 12 reps w/ 5s hold at top of last rep
Renegade Row w/ no Side to side movement x 5 reps
B. Teams of 2 alternate complete rounds to complete as many rounds and reps as possible in 20 minutes of:
1 Legless Rope Climb (Sub 5/3 Towel Strict Pull-up)
5 Dumbbell Burpees 35#/25#
10/8 Cal AB or Row

Friday 6.9.17

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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. 15 minutes to build to Max in Complex
Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 1
C. “Helen”
3 Rounds
400m Run
21 Kettlebell Swings 55/35#
12 Kipping Pullups or 6/4 Strict Pullups
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 2:30 minutes x 6 sets
Deadlift @50X1 x 3 reps + Wall Walk w/ 3s pause at top of each rep x 2-4 reps
C. “Helen”
3 Rounds
400m Run
21 Kettlebell Swings 55/35#
12 Kipping Pullups or 6/4 Strict Pullups