Sunday 7.23.17

By: 0

PERFORMANCE/FITNESS
A. Gymnastics  –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Stomach to Wall HS hold x 45-60 seconds
Ring Row x 10-12 @1111
Hollow Rock or Hold x 45-60s
B. Midline Work
Medball Situp Toss to partner x 15 reps
Partner Leg Pushing x 12 reps
C. 0:00 – 10:00
20.18.16
Dumbell Snatch alternating arms 50/35#
**In btw each set 200m Med Ball Run (3 Sets)**
10:00 – 20:00
Complete as many rounds and reps as possible in 7 minutes
30ft Crawl Forward
30ft Lateral Lunge alternating lead leg
30ft Crawl Backward
30ft Broad Jump
20:00 – 25:00
Pick you poison
5 minute Test
Max Cals on Rower
Max Cals on AB
Max Cals on Ski
Max Distance Run

Saturday 7.22.17

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Banded Pull Aparts x 10-12 reps
rest 10s
Rear Delt Fly x 10-12 reps
rest 10s
Dumbell Side Raise Hold x 20-30s
rest 60s
B. In Teams of Three, alternating complete rounds:
Complete as many rounds as possible in 15 minutes of:
3 Power Clean 135/95#
6 Burpee Box Jump Overs 24/20″
rest 5 minutes:
Complete as many rounds as possible in 15 minutes of:
10 Kipping Pullups or 5/3 Strict Pullups
20 Kettlebell Swings 55/35#

Friday 7.21.17

By: 0

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
C. Every 2 minutes x 10 sets:
3 Tough Push Press off Rack
20s Run/Sled/AB
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.  Every 2 minutes x 10 sets:
3 Tough Push Press off Rack
20s Run/Sled/AB

Thursday 7.20.17

By: 0

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

Wednesday 7.19.17

By: 0

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
**In Between Sets 1-3 Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 6***
C. Teams of two alternating Full Rounds, complete as many rounds and reps as possible in 18 minutes:
25/15 Cal AB
25 Air Squats

Tuesday 7.18.17

By: 0

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 5 reps
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 2+4/arm
rest 90 seconds
C. Complete as many rounds & reps as possible in 14 minutes:
15/12 Cal Row
12 Hang Power Clean 95/65# or Fitness Das
9 Burpees over Bar

Monday 7.17.17

By: 0

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
C. Complete as many rounds & reps as possible in 5 minutes
1 Rope Climb
20 Double unders
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
5 CTB Pullups
10 Kettlebell Goblet Jumping Squats
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
10 Pullups
20 Plate Overhead Lunge Steps 45/35#
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.  Complete as many rounds & reps as possible in 5 minutes
1 Rope Climb or 3 Heavy Renegade Row (L+R=1)
20 Double unders
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
5 CTB Pullups or 3/2 Strict Pullups
10 Kettlebell Goblet Jumping Squats
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
10 Ring Rows
20 Plate Overhead Lunge Steps 45/35#

Sunday 7.16.17

By: 0

PERFORMANCE/FITNESS
A. Gymnastics
Inchworm x 7 reps
+
Three Sets:
Bottom of Pushup Hold x 15-20s
Ring Row Hold x 15-20s
Double Kettlebell Front Rack Wall Sit x 30s
B. Midline Work
Three Sets:
Hanging Knee Tuck x 20-30s
Situp w/ Plate Overhead x 12-15 reps
Russian Twist x 20 reps
C.  Teams of 3 alternate complete full rounds complete as many rounds as possible in 10 minutes of:
10 Wall Ball 20/14#
5 Burpees AFAP

Friday 7.14.17

By: 0

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 the knee + Clean from Ground + Jerk (Power or Split) x 2 reps Every 2 minutes x 5 sets
C. For Time:
21 Deadlift 155/105#
400m Run
rest 3 minutes
15 Deadlift 185/125#
400m Run
rest 3 minutes
9 Deadlift 225/155#
400m Run
rest 3 minutes
6 Deadlift 255/165#
400m Run
rest 3 minutes
3 Deadlift 275/185#
400m Run
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. Three Sets:
Double Dumbell Romanian Deadlift @30X1 x 12 reps
rest 10s
Single Leg Hip Thrust x 12 reps AFAP
rest 20 seconds
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds
C. For Time:
21 Deadlift
400m Run
rest 3 minutes
15 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
9 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
6 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
3 Deadlift @5-10% Heavier
400m Run