Sunday 4.10.16

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PERFORMANCE/FITNESS
A. Three minutes of a squat hold w/ no shoes on
B. Three minutes of non stop –
Crawl or locomotive Work
C. Three minutes to work Bar Hanging or Grip work
Bar Work – Some examples – Pullups, Different grip positions, holds of any kind, towels
D. 3 Sets:
3 x (200m Run + 6 Seated Box Box Jumps)
rest 90s btw reps
rest 3 minutes btw sets

Saturday 4.9.16

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PERFORMANCE/FITNESS 
In teams of two, with only one person working at a time, complete the following:
200 Wall Ball
600 Meter Overhead Carry (45/25#)
200 Push-Ups
600 Meter Overhead Carry (45/25#)
During carry, you must perform 3 burpees* each every time you switch the plate
*Burpees may be completed inside the gym at the end of each 600m Run

Friday 4.8.16

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PERFORMANCE/FITNESS
A. Four Sets of:
Goblet Squat x 6 reps @22X1
rest 45 seconds
Ring Row x 10 reps @2111 *feet Elevated if possible*
rest 45 seconds
B.
Pushup
30 seconds on
30 seconds off
x 4 sets *optional challenge “rest” in FLR
-rest 2 minutes-
Strict Pullup *any grip here*
30 seconds on
30 seconds off
x 4 sets
-rest 2 minutes-
Air Squat
30 seconds on
30 seconds off
x 4 sets *”Rest” in parallel position”
-rest 2 minutes-
Mountain Climbers
30 seconds on
30 seconds off
x 4 sets *”Rest” in plank on elbows”

Thursday 4.7.16

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Performance/Fitness
A. Two Sets of:
Dead Walk x 15 reps
Dumbbell External Rotation x 6 reps per arm @3011
B. Three Sets:
Dumbell L Press w/ heels together x 6 reps
rest 60 seconds
Seated Good Morning x 10-12 reps
rest 60 seconds
C. Every minute on the minute x 10 minutes
Even – 5/3 Strict Pullups + 8 Front Rack Reverse Lunge Steps
Odd – 3 Tall Box Jumps (not TnG), 3 Broad Jumps, or 10s AD Sprint @Max Effort
rest 2 minutes
Every minute on the minute x 10 minutes
Even – 20 second Amrap Dips, Ring Pushups, or Pushups + 5-7 Strict Toes to bar or K2E
Odd -60ft Controlled Bear Crawl

Wednesday 4.6.16

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PERFORMANCE/FITNESS
“IWT”
20 seconds Amrap Manmakers
40 seconds Amrap Burpee Box Jump over or Step overs
300m Run (90 seconds or less of work here) 
rest 2 minutes x 3 sets
– rest 5 minutes –
25 seconds Overhead Plate Walking Lunges 45/35#
100ft Single Arm Farmer Carry (50ft L/ 50ft R)
60 seconds Row, AD, or Ski @Max Aerobic Effort
rest 2 minutes x 3 sets
– rest 5 minutes-
3 sets –
Dumbell Bicep Curl x 8 reps
Dumbell Tricep Kick Back x 8 reps
Stiff Leg Good Morning x 8 reps

Tuesday 4.5.16

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Optional Accessory/Corrective Work – 
Wall Slide w/ overhead Shrug – 2 x 5 
Weighted Plank – 2 x 30-45 seconds
Superman – 2 x 10-12 **neutral spine, including neck here**
 
PERFORMANCE/FITNESS
A. Four Sets of:
Barbell or Dumbbell Floor Press x 6-8 reps
rest 45 seconds
Single Arm Dumbbell/ Kettlebell Row x 8 reps per arm
rest 45 seconds
FLR x 30-60 seconds
rest 45 seconds
B. Airdyne, Row, or Ski
30 seconds on
30 seconds off
x 20 sets

Monday 4.4.16

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PERFORMANCE/FITNESS
A. Four Sets:
Single Leg Romanian Deadlift x 5 per leg @2011
rest 30 seconds
Lateral Step ups x 5 per leg (Sub X band Walks if necessary)
rest 30 seconds
Deadbug x 5 reps w/ pause in furthest point w/o over extension
rest 30 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell/Kettlebell Step overs 55/35#
150ft Farmer carry 55/35#
12 Burpees

Sunday 4.3.16

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PERFORMANCE/FITNESS

A. Three minutes of non stop –
Crawl or locomotive Work
B. Three minutes of a squat hold w/ no shoes on
C. Three minutes to work Bar Hanging or Grip work
Bar Work – Some examples – Pullups, Different grip positions, holds of any kind, towels
D. Partner Workout
Row or AD P1 Works P2 Rest
50/40 Cals or 400m Run
40/30 Cals or 300m Run
50/40 Cals or 400m Run
30/20 Cals or 200m Run
50/40 Cals or 400m Run
20/15 Cals or 150m Run
50/40 Cals or 400m Run
10/8 Cals or 100m Run
Last 5 Cals or 100m should be Max Effort

Saturday 4.2.16

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PERFORMANCE/FITNESS
A. Three Sets:
Skater Squat x 5/leg
Crawl x 10 steps forward + 10 backward **knees under hips, hands under shoulders**
Crawl x 10 steps lateral in each direction
Side Plank up x 12/side
B. Teams of 3 with one partner working at a time complete 3 rounds each of:
400m Run or 500m Row
10 Goblet Squat 70/55#
– immediately into –
Teams of 3 with one partner working at a time complete 3 rounds each of:
400m run or 500m Row
12 dumbbell Step ups alternating legs

Friday 4.1.16

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PERFORMANCE/FITNESS
For Time:
10k Time Trial
**April Fools!!! **
PERFORMANCE/FITNESS
A. Four Sets:
Back Rack Step up x 6/leg
rest 45 seconds
Turkish Get up x 1/arm
rest 45 seconds
Plank on Elbows Weighted if possible x 30-45 seconds
rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes:
300-500m Run (no more than 2 minutes here)
50ft Bear Crawl
Plank on Elbows x 30 seconds