Monthly Archives: May 2018

PERFORMANCE/FITNESS A. Three Sets: Single Leg Wall Squat x 20-30s/leg Turkish Get up x 1/arm RKC Plank x 15-20 seconds B. Three Sets: Back Rack Reverse Lunge x 8/leg Rest…

PERFORMANCE  A. Snatch Prep Overhead Active Shoulders x 3 reps Shrug Sequence x 1 Shrug x 3 reps. Toes + Shrug x 3 reps Toes + Shrug + Arms to Hi…

PERFORMANCE/FITNESS  A. Clean Prep 1/4 Front Squat w/ pause x 3 reps Hip Power Clean x 3 reps Power Clean from above knee x 3 reps Power Clean from Ground x…

PERFORMANCE/FITNESS A. Deadlift Prep Banded March x 30 seconds Single Leg Glute Bridge Hold x 20 seconds / leg Clean Grip Romanian Deadlift x 3 reps Clean Grip Deadlift x…

PERFORMANCE/FITNESS "Memorial Day Murph” For time: 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run Partition as you see fit. Partners or Solo

Sunday  PERFORMANCE/FITNESS A. Three Sets Bottoms up Turkish Get up x 1/arm Depth to Broad Jump x 3 reps Single Arm Farmer Carry x 50/arm B. Every 3 minutes x 3…

Saturday  PERFORMANCE/FITNESS A. Three Sets: Front Foot Elevated Split Squat off 6” Riser x 6/leg Renegade Row x 6/arm Hollow Hold x 20 -30 seconds B. Teams of two, complete…

Friday  PERFORMANCE/FITNESS A. Gymnastics Skill Work x 15 minutes Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets  Pulling  Rope Climb  Legs or Legless PegBoard …

Thursday  PERFORMANCE/FITNESS A. Three Sets: Single Leg Wall Squat x 20-30s/leg Turkish Get up x 1/arm RKC Plank x 15-20 seconds B. Four Sets: Back Rack Reverse Lunge x 5/leg **Build to 5RM…

Wednesday  PERFORMANCE  A. Snatch Prep Overhead Active Shoulders x 3 reps Shrug Sequence x 1 Shrug x 3 reps. Toes + Shrug x 3 reps Toes + Shrug + Arms to…