Saturday 2.6.16

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PERFORMANCE/FITNESS
A. Three Sets:
Russian Twist x 50 AFAP
Hollow Hold x 40 seconds
Arch up Hold x 30 seconds
Side Plank x 20s/side
V up Hold x 10 seconds

B. Every 4 minutes x 3 sets (12 minutes)
30 seconds Overhead Plate Jumping Lunges
30 seconds Burpees @Max Effort
30 seconds AD or Row @Max Effort
-rest 3 minutes-
Every 4 minutes x 3 sets (12 minutes)
30 seconds Frog Hops

30 seconds Kettlebell Swing 55/35#
30 seconds AD or Row @Max Effort

Friday 2.05.16

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PERFORMANCE
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Single Leg RDL w/ barbell x 5/leg
B. Every 2 minutes x 8 minutes
Deadlift x 5 reps @80% of 5RM
C. Every minute on the minute x 10 minutes
Even – 5 Hang Power Clean @135/95# *scale up to 155/105# if can do ub**
Odd – Strict Handstand Pushup x 20 seconds Amrap
D. “Karen meets Grace”
10 Rounds for time:
15 Wall Ball 20/14#
3 Clean & Jerks 135/95#
FITNESS 
A. Prehab Work:
Active Straight Leg Raise x 15-20/leg
Side Lying Tspine Rotation x 5/side
Single Leg RDL w/ barbell x 5/leg
B. Every minute on the minute x 8 minutes
Deadlift x 5 reps @80% of 5RM
C. Every minute on the minute x 10 minutes
Even – Arch up Hold x 20 seconds + Hollow Hold x 20 seconds
Odd – Strict Handstand Pushup x 20 seconds Amrap
D. “Karen meets Grace”
10 Rounds for time:
15 Wall Ball
3 Dumbbell Ground to Overhead

Thursday 2.4.16

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PERFORMANCE/FITNESS
A. Spend 12 minutes working on Gymnastics movements – Not limited too – Muscle ups, Pistols, Hollow & Arch Positions, Kipping of any kind, Strict positional work

B. Complete as many rounds and reps as possible in 7 minutes of:
16 Russian Kettlebell Swing 55/35#
8 Toes Bar
rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes of:
750m Row
12 Dumbbell Step over 24/20” 40/30# DB per hand

Wednesday 2.3.16

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PERFORMANCE
A. Every 2 minutes x 5 sets (10 minutes)
Power Clean from above knee + Power Clean from below knee (2+1)
B. Every minute on the minute x 8 minutes
Even – Front Squat x 5 reps @ 80% of 5RM
Odd – Strict Supinated Grip Pullup x 3-7 reps @3030
C. Five Rounds for time:
10 Bar Facing Burpees
8 Back Squat 135/95# **from ground**
6 Muscle ups
FITNESS 
A. Every 2 minutes x 5 sets (10 minutes)
Lateral Lunge x 4/leg + Bird Dog x 5/side
B. Every minute on the minute x 8 minutes
Even – Front Squat x 5 reps @30X1
Odd – Strict Supinated Grip Pullup x 3-7 reps @3030
C. Five Rounds for time:
10 Bar Facing Burpees
8 Back Squat
6/4 Strict Pullups

Tuesday 2.2.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. 3 minute Amrap
Turkish Get up x 1/arm alternating arms **Keep weight light here and move smooth for 3 minutes*
C. Three Sets:
Close Grip Bench Press x 5 reps @20X1
rest 20 seconds
Single Arm KB Row x 5/arm @2222
rest 20 seconds
Single Arm Farmer Carry x 50ft /arm *shoulder back, palm forward*
rest 20 seconds
D. Five Sets:
20/15 Cal Airdyne or 18/12 Row
12 Jumping Lunges
Pushup x Max unbroken reps *Anything more than a 1s pause at top is out as well*
rest 90 seconds

Monday 2.1.16

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PERFORMANCE
A. Every 2 minutes x 5 sets (10 minutes)
Hip Snatch + Snatch from above knee + Snatch from below knee (1+1+1)
B. Every minute on the minute x 8 minutes
Even – 3 TnG Power Snatch at comfy but challenging weight, think open 95-135#/ 65-95#
Odd – Double Under x 30 second Amrap
C. For Time:
10.8.6.4.2.
Overhead Squat 135/95#
Chest to Bar Pullup
FITNESS 
A. Every 2 minutes x 5 sets (10 minutes)
Snatch Grip Deadlift x 5 reps w/ 5s lower in each rep
B. Every minute on the minute x 8 minutes
Even – 20s Amrap Russian Kettlebell Swing
Odd – Double Under x 30 second Amrap
C. Complete as many rounds and reps as possible in 8 minutes of:
14 Cal Row
10 Ring Row
6 Heavy Goblet Squat

Sunday 01.31.16

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PERFORMANCE/FITNESS
A. 10-12 Minutes to cycle through the following –
Lateral Step up w/ barbell x 4/leg
Towel Ring Row x 5 reps
Lateral Lunge x 4/leg
Bird Dog x 5/ side

B. Accumulate 3 minutes Plank on Elbows – Weighted if possible

C. AD or Row **lots of intensity today**
4 x (400m, 200m)
rest 2 minutes btw reps
rest 5 minutes btw sets

Saturday 01.30.16

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PERFORMANCE/FITNESS
A. Three Sets:
Side Plank up downs x 10/side
Hollow Rock x 15 reps
Arch up x 20 reps
Hanging Lsit or Knee Tuck x 30s
Toe Touches x 40 reps
Russian Twist x 50 AFAP
B. Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
12 Overhead Plate Jumping Lunges
6 Renegade Row
20s AD or Row Sprint
-rest 5 minutes –
Teams of 3 Alternate Complete rounds and reps as possible in 12 minutes:
14 Kettlebell Swings
7 Burpees
20s AD or Row Sprint

Friday 01.29.16

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PERFORMANCE
A. Three Position Snatch – Hip+Above knee+ Floor – 12 minutes to build to heavy single of complex
B.  Three Position Clean + Jerk – Hip+Above knee+ Floor + Jerk – 12 minutes to build to heavy single of complex
C. 12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups
6 Thruster
6 Chest to Bar Pullups
9 Thruster
9 Chest to Bar Pull-ups
etc…..
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Snatch Grip Deadlift x 5 reps w/ 5s negative in each rep + FLR on Hands x 30-40 seconds
B. Every 2 minutes x 6 sets (12 minutes)
Banded Good Morning x 12-15 reps + Hollow hold or Rock x 20-30 seconds
C.

12.5
Get as high in the ladder as possible in 7 minutes of:
3 Thruster 100/65#
3 Chest to Bar Pullups or 2/1 Strict Pullup
6 Thruster
6 Chest to Bar Pullups 4/2 Strict Pullup
9 Thruster
9 Chest to Bar Pull-ups 6/3 Strict Pullup
etc…..

Thursday 01.28.16

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PERFORMANCE/FITNESS
A. Prehab Work
Prone PVC Pass Thru x 6-8 reps
Band Int/External Rotation x 10/position
Scap Pullup x 2 @5555
 
B. 3 minute Amrap
Turkish Get up x 1/arm alternating arms **Keep weight light here and move smooth for 3 minutes*
C. Three Sets:
Half Kneeling Landmine Press x 10/arm **put bar in a corner, or have someone put foot on end**
rest 20 seconds
Land Mine Bent over Row x 8 reps
rest 20 seconds
Bar LSit or Knee Tuck x 30-40 seconds
rest 20 seconds
D. For Max Reps
1 minute Box Jump 24/20” w/ step down
1 minute Deadlift 185/125#
2 minutes Box Jump 24/20” w/ step down
2 minutes Strict Handstand Pushup or Pushups
3 minutes Box Jump 24/20” w/ step down
3 minutes Row for Max Meters