Tuesday 9.19.17

By: 0

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 2 reps every 90s x 10 sets  **Look to be at 70-80% for a minimum of 8 sets** 
.
C. For time:
1000/800m Row
100 Wall Ball 20/14#
1000/800m Row
.
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. 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
.
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
.
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**
.
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
.
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 2-3 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
.
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
.
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
.
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
.
**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
.
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
.

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
.
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
.
C.
Performance 
For time:
21.15.9
Pullup
Power Snatch 65/45#
Thruster 65/45#
.
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***

Thursday 9.14.17

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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 – 15 minutes to build to Heavy Double for this cycle
.
C.  For time:
1000/800m Row Buy in
– immediately into –
Three Rounds for time:
10 Shoulder to Overhead 155/105#
20 Box Jump w/ Step down 24/20”
30 Kettlebell Swings 55/35#
– immediately into –
3 minute Amrap Toes to Bar
 .
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. Four Sets:
Push Press w/ pause in dip of first rep only x 3 reps **Build to Heavy Triple for this cycle**
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
 .
C.  For time:
1000/800m Row Buy in
– immediately into –
Three Rounds for time:
10 Dumbbell Push Press
20 Box Jump w/ Step down
30 Kettlebell Swings
– immediately into –
3 minute Amrap Toes to Bar
.

Wednesday 9.13.17

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 PERFORMANCE/FITNESS
.
A.  Three 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**
.
B.  Every 4 minutes x 4 sets (16 minutes)
12 Double Russian Kettlebell Swings
2 minute Run @90% (300-500m Depending on Ability)
rest 3 minutes
Every 4 minutes x 4 sets (16 minutes)
16 Overhead Plate Lunges 45/35#
2 minute Assault Bike (20s Hard 10s Easy x 4, Goal is 40/30 Cals)
.
**Rounds should not go more than 2:30-2:40
.

Tuesday 9.12.17

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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) – 15 minutes to build to Heavy Complex for this Cycle
.
C. Every 3 minutes x 8 sets (24 minutes)
2 Heavy Front Squats from Rack
3 Squat Jumps for Max height
30 second Sprint (Sled, AB, or Run)
.
**Keep building on Front Squat if possible**
.
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. Four Sets
Double Kettlebell Clean + Front Squat (1+1) x 5 reps  **Build up to a tough 5 Reps today**
rest 15-20 seconds
Single Arm Dumbbell Row @3030 x 6-8/arm
rest 15- 20 seconds
Deadbug x 5/side – Hold last rep for 10s per side
rest 60-90 seconds
.
C. Every 3 minutes x 8 sets (24 minutes)
2 Heavy Front Squats from Rack
3 Squat Jumps for Max height
30 second Sprint (Sled, AB, or Run)
.
**Keep building on Front Squat if possible**
.

Monday 9.11.17

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 for this Cycle
 .
C. Complete as many rounds and reps as possible in 18 minutes
6 Dumbbell Step ups alternating legs 50/35# per hand 24/20”
3 Dumbbell L Press 50/35# per hand
1 Legless Rope Climb
.
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 20-40 seconds
rest 60-90 seconds
 .
C. Complete as many rounds and reps as possible in 18 minutes
6 Dumbbell Step ups alternating legs
3 Dumbbell L Press
1 Legless Rope Climb
 .
**Scale Options for Rope Climbs 
Rope Climb w/ legs x 1 rep 
Strict Supinated Grip Pullup x 4/3 reps** 

Sunday 9.10.17

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
Two Sets
Hollow Hold x 10s
Arch up x 20 reps
Toe Touch x 30 reps
Russian Twist x 40/side
Plank on Elbows x 50 seconds
.
C.   In teams of two, with partners alternating full rounds, complete as many reps and rounds as possible in 10 minutes
5 Strict Pullups
10 Goblet Squats
rest 5 minutes
 In teams of two, with partners alternating full rounds, complete as many reps and rounds as possible in 10 minutes
250 Meter Row
6 DB Burpee Step overs