Monday 4.24.17

By: 0

PERFORMANCE
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Cluster x 1.1. x 12 minutes to Build to Heavy Cluster
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20
rest 60 seconds btw sets
D. For Time:
2k Row Time Trial
FITNESS
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Hi Pull Cluster x 1.1.1. rest 10s btw reps Every 2 minutes x 6 sets
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20
rest 60 seconds btw sets
D. For Time:
2k Row Time Trial

Sunday 4.23.17

By: 0

PERFORMANCE/FITNESS
A. Gymnastics Work
Warm up
Overhand Grip PVC Pass Thru x 10 reps
Dorsal Grip PVC Pass Thru x 10 reps
Scap Pullup x 10 reps
Single Arm Bar Hang x 10s/arm
x 2 sets
+
Every minute on the minute x 15 minutes
Minute 1 – Strict Supinated Grip Pullup x 10s on 10s off x 2 sets
Minute 2  -Hollow Hold w/ Partner Push x 20s per person
Minute 3 – Strict Handstand Pushup or Pushup x 10s on 10s x 2 sets
Minute 4-  Arch up  Hold w/ Partner Push x 20s per person
Minute 5-  Knee Tuck hold x 30s
x 3 sets
B. Every 5 minutes x 4 sets
500/400m Row
400/300m Run

Saturday 4.22.17

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Get up x 2/arm
Single Arm Ring Row x 5-8/arm
Dumbell Bicep Curl x 12 reps
Tricep Press down x 15 reps
B. Five Sets:
Complete as many rounds and reps as possible in 3 minutes of:
10 Single Arm Dumbbell Snatch 50/35#
10 Box Jump or Step overs 24/20”
5 Strict Pullups
rest 3 minutes btw rounds

Friday 4.21.17

By: 0

PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Clean Grip Single Leg RDL x 6/leg
Good Morning x 6 reps
Romanian Deadlift to Knee @22X1 x 6 reps
Deadlift Prep x 3-5 minutes
B. Clean Grip Deadlift @40X1 x 4 reps Every 90 seconds x 5 sets
C. Four Sets:
X Band Lateral March x 30 seconds *15s per direction*
rest 10 seconds
Extended Bird Dog Hold w/ Knee off Ground 10-20s/side
rest 60 seconds
D. Five Sets:
12 Pullups or 8/6 Strict Pullup
50ft Dumbbell Walking Lunge 50/35# per hand
200m Shuttle Run (50m increments)
rest 60 seconds

Thursday 4.20.17

By: 0

PERFORMANCE/FITNESS
A. Push Press Movement Prep
Front Rack Mobilization Behind Neck x 20s /arm + 40s Double arm
Strict Press x 5 reps w/ 2s pause at top of each rep
Push Press Prep x 4-5 minutes
B. Barbell or Dumbbell Push Press x 2 reps Every 90 seconds x 5 sets
C. Four Sets:
Kneeling SeeSaw Dumbbell Press x 8/arm
rest 30 seconds
Single Arm Dumbbell Row x 6/side @3030
rest 30 seconds
D. Three Sets:
50 Double unders or 150 Single unders
9 Dumbbell Shoulder to Overhead 50/35#
15 Burpees
21/18 Cal Row
rest 3 minutes btw sets

Wednesday 4.19.17

By: 0

PERFORMANCE/FITNESS
Complete as many rounds and reps as possible in 7 minutes
18 Wall Ball 20/14#
12 Overhead Plate Walking Lunges 45/35#
6 Burpees w/ jump on Plate
rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
12/8 Cal Row or Assault Bike
10 Dumbbell Burpee Step over 24/20” 40/30# per hand
rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
100m Run
15 Russian Kettlebell Swing 55/35#
12 Goblet Squat 55/35#

rest 3 minutes

Three Sets:
20 seconds Max Hollow Hold
10 seconds rest
20 seconds Max Arch up Hold
10 seconds rest
20 seconds Max Russian Twist
10 seconds rest
20 seconds Max V Up
rest 60 seconds

Tuesday 4.18.17

By: 0

PERFORMANCE/FITNESS
A. Prehab Work x 2 sets
Martial Arts Lunge into Lateral Lunge w/1s pause in each rep x 5/side
Partner Push Crawl Position Hold x 20 seconds
B. Back Squat x 5 reps Every 90 seconds x 5 sets
C. Three Sets
Skater Squat w/ lacrosse ball behind trail leg knee x 5-6/leg 
rest 30s
Dumbell Wood Chopper x 10/side
rest 30 seconds btw sets
D. Complete as many rounds and reps as possible in 12 minutes of:
7 DB Front Squat (35/25#)
14 DB Renegade Rows (35/25#)
21 Sit-Ups

Monday 4.17.17

By: 0

PERFORMANCE
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Cluster x 1.1. rest 10s btw reps Every Minute on the minute x 6 sets
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20
rest 60 seconds btw sets
D. Every 4 minutes x 5 sets (20 minutes)
20 Double Kettlebell Swing 35/25#
300-400m Run sub 1:45 of work
FITNESS
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Hi Pull Cluster x 1.1. rest 10s btw reps Every Minute on the minute x 6 sets
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20
rest 60 seconds btw sets
D. Every 4 minutes x 5 sets (20 minutes)
20 Double Kettlebell Swing 35/25#
300-400m Run sub 1:45 of work

Sunday 4.16.17

By: 0

PERFORMANCE/FITNESS
A. Gymnastics Work
Warm up
Overhand Grip PVC Pass Thru x 10 reps
Dorsal Grip PVC Pass Thru x 10 reps
Scap Pullup x 10 reps
Single Arm Bar Hang x 10s/arm
x 2 sets
+
Every minute on the minute x 10 minutes
Even – Supinated Grip Strict Pullup x 10s on 10s x 2 sets per minute
Odd – Strict Handstand Pushup or Pushup x 10s on 10s x 2 sets per minute
rest 2 minutes
Every minute on the minute x 10 minutes
Even – Arch up hold w/ PVC overhead x 30 seconds
Odd – Hollow hold w/ PVC overhead x 30 seconds

B. Every 3 minutes x 4 sets
15/12 Cal Row
200m Run
rest 3 minutes
Every 3 minutes x 4 sets
15/12 Cal AB
200m Run

Saturday 4.15.17

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Get up x 2/arm
Single Arm Ring Row x 5-8/arm
Dumbell Bicep Curl x 12 reps
Tricep Press down x 15 reps

B. Partners alternate Full Rounds for each 8 minute piece:

Complete as many round and reps as possible in 8 minutes
8 Dumbell or Kettelbell Deadlift 70/55# per hand
8 Toes to Bar
rest 4 minutes
Complete as many round and reps as possible in 8 minutes
8 Russian Kettelbell Swing 70/55#
8 Burpee box Jump overs 24/20”
rest 4 minutes
Complete as many round and reps as possible in 8 minutes
8 Goblet Squat 70/55#
100m Run