12.12.17 Tuesday

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PERFORMANCE/FITNESS
A.  Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @22X1 x 3-5 reps
B.  Five Sets:
Front Squat @22X1 @70-80% of 2RM x 3-4 reps
Rest 45 seconds
Split Stance Single Arm Row @2222 x 10-12/arm
Rest 45 seconds
C.  “3 Pointer”
Five Rounds for time:
15 Wall Ball to 12/10ft Target 20/14#
12 Med Ball Overhead Walking Lunge Steps
Max Effort UB Strict Pullups
D. Decompression x 1-2 sets/ side

12.11.17 Monday

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PERFORMANCE/FITNESS
A. Sumo Deadlift Prep
Sumo Deadlift to Knee w/ pause x 3 reps
Sumo Deadlift to Start Position w/ pause x 3 reps
Sumo Deadlift 10s up 10s Down x 2 reps
Sumo Deadlift @31X1 x 3-5 reps
B. Five Sets:
Sumo Deadlift @31X1 @75-80% of 2RM x 4 reps
Rest 45 seconds
Close Grip Bench Press @30X1 @75-80% of 5RM x 5 reps
Rest 45 seconds
C. “Jordan’s Revenge” 
For Time:
10 —> 1
Deadlift 185/125#
**in btw each set perform 3 Strict Handstand Pushups** 
D. Decompression x 1-2 sets/ side

12.10.17 Saturday

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PERFORMANCE/FITNESS 
A.  3 Sets:
Turkish Get up x 2/arm
Quadruped Hip Extension x 15/side
Deadbug x 5/side
Side Plank on Hands x 20-30s/side
B.  Every 3 minutes x 3 sets
Goblet Squat w/ pause x 6 reps
Goblet Hold Lateral Lunge x 6/side
Single Arm Kettlebell Lunge x 6/side
C.  Every 5 minutes x 5 sets
24/18 Cal AB or Row
12 Kipping or Jumping Pullups
8 Dumbbell Burpee Step over 24/20” 50/35# per hand

12.9.17 Saturday

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PERFORMANCE/FITNESS 
A.  Three Sets:
RNT Reverse Lunge @3111 x 5/leg
SeeSaw Kettlebell Bent Over Row x 8/side
Side Plank Reach Throughs x 8-12/side
B. 0:00 - 8:00
Three Rounds for time:
24 Wall Ball 20/14# **Scale up Option to 30/20#**
12 Burpees
8:00 - 16:00
Three Rounds for time:
24 American Kettlebell Swings 55/35# **Scale up Option to 70/55#**
12 Box Jump w/ step down
16:00 - 24:00
Three Rounds for time:
30/20 Calories Row
15 Pushups  **Scale up Option to Handstand Pushups**

12.8.17 Friday

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PERFORMANCE
A. Clean & Jerk Prep
Behind Neck Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3-5 reps
B. Clean & Jerk (1+1) - 15 minutes to Build to 1RM
C.  “Auguri”
Complete as many as rounds and reps as possible in 12 minutes:
8 Power Snatch 135/95#
8 Cals on Rower or AB
3 Ring Muscle ups
***Muscle Up Scaling
  1. 1 Kipping Pullup + 1 Dip = 1 Muscle up
  2. 1 Strict Pullups + 1 Pushups =  1 Muscle up***
D. Decompression x 1-2 sets/ side
FITNESS
A. Clean & Jerk Prep
Behind Neck Front Squat w/ pause x 3 reps
Hip Clean x 3 reps
Clean from above knee x 3 reps
Clean from Ground x 3-5 reps
B. Four Sets:
MedBall Clean & Throw Cluster x 1.1.1 rest 10s btw clusters **Each Throw Max Effort**. **Males 14-30#/ Females 10-20#**
Rest 20 seconds
Chin over Bar Pullup Hold x 10-20 seconds
Rest 20 seconds
Hand Over Hand Plank Walk Backs x 3-6 reps **Small chopping steps on way back. Hips low entire time**
Rest 90 seconds
C.  “Auguri”
Complete as many as rounds and reps as possible in 12 minutes:
8 Dumbell Power Snatch Alternating Arms
8 Cals on Rower or AB
3 Ring Muscle ups
***Muscle Up Scaling
  1. 1 Kipping Pullup + 1 Dip = 1 Muscle up
  2. 1 Strict Pullups + 1 Pushups =  1 Muscle up***
D. Decompression x 1-2 sets/ side

12.7.17 Thursday

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PERFORMANCE
A. Snatch Pull + Snatch Prep
Snatch Lift off w/ pause above knee x 3 Slow reps
Snatch Grip Deadlift to Pockets x 3 Slow reps
Hip Snatch Pull w/ pause in extension x 3 reps
5 second Snatch Pull w/ pause in extension x 3-5 reps
B. 5 second Snatch Pull w/ pause in extension + Snatch (1+1) - 15 minutes to build to 1 RM
C. “Gut Check” 
For Time:
2,000m Row
**Write scores on Board**
D. Decompression x 1-2 sets/ side
FITNESS 
A. Snatch Pull + Snatch Prep
Snatch Lift off w/ pause above knee x 3 Slow reps
Snatch Grip Deadlift to Pockets x 3 Slow reps
Hip Snatch Pull w/ pause in extension x 3 reps
5 second Snatch Pull w/ pause in extension x 3-5 reps
B. Four Sets:
Single Leg Kettlebell Romanian Deadlift @30X1 x 6-8/leg
Rest 20 seconds
Standing Single Arm Kettlebell Bottoms up Press + Single Arm Bottoms up Carry  x -8+15-20ft/arm
Rest 20 seconds
Arch up + Hold in last rep x 12-15 reps + 15-20 second Hold
Rest 90 seconds
C. “Gut Check” 
For Time:
2,000m Row
**Write scores on Board**
D. Decompression x 1-2 sets/ side

12.6.17 Wednesday

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PERFORMANCE/FITNESS
A.  Three Sets:
Half Kneeling Single Arm Arnold Press x 8/arm
Single Leg Glute Bridge off Bench @2114 x 6-8/leg
Wide Grip Grip Strict Pullup @3030 x 2-7 reps
Hollow Rock / Hold + Hollow Flutter Kick  x 20s + 20 Kicks
B. “Steadfast”
Complete as many rounds and reps as possible in 8 minutes
20/15 Cal Assault Bike
15 Box Jump w/ step down 24/20”
10 Dumbell Push Press 50/35#
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes
20/15 Cal Row
15 Goblet Hold Reverse Lunge alternating legs 55/35#
10 Burpees
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes
20 Double Unders or 60 Single Unders
15 Kettlebell Swings 70/55#
10 Pushups
C. Decompression x 1-2 sets/ side

12.5.17 Tuesday

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PERFORMANCE/FITNESS
A.  Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @22X1 x 3-5 reps
B. Front Squat @22X1 - 15 minutes to Build to 1RM
In Btw Sets 1-3 perform Split Stance Single Arm Row @2222 x 6-8/arm
C.  “The American Eagle” 
10 Strict Pullups
20 Burpees
30 Back Squat 95/65# from Floor
40 Sit ups
50 Wall Ball 20/14#
40 Situps
30 Back Squat 95/65# from Floor
20 Burpees
10 Strict Pullups
D. Decompression x 1-2 sets/ side

12.4.17 Monday

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Testing Week!!! 
PERFORMANCE/FITNESS
A. Sumo Deadlift Prep
Sumo Deadlift to Knee w/ pause x 3 reps
Sumo Deadlift to Start Position w/ pause x 3 reps
Sumo Deadlift 10s up 10s Down x 2 reps
Sumo Deadlift @31X1 x 3-5 reps
B. Establish the Following Maxes in an 18 minute Clock
Sumo Deadlift @31X1 - Build to 2RM
Close Grip Bench Press - Build to 5RM
C.  “Strict Diane”
For Time:
21.15.9
Deadlift 225/155#
Strict Handstand Pushup or L Press
D. Decompression x 1-2 sets/ side

12.3.17 Sunday

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PERFORMANCE/FITNESS 
A. Three Sets:
Turkish Get up x 2/arm
Quadruped Hip Extension x 15 seconds/ side
B.  Four Sets:
Dumbbell Front Lunge x 5 steps
Dumbell Front Squat x 5 reps
Dumbell Reverse Lunge x 5 steps
Dumbell Romanian Deadlift x 5 reps
Rest 20 seconds
Spider Plank x 10-15/side **Slow and controlled here. Hips down the whole time**
Rest 90 seconds
C.  Teams of 2 Alternate Complete Rounds
Five Sets:
10 Cals (AB, Row, or Ski)
10 Toes to bar
-immediately into-
Five Sets:
10 Cals (AB, Row, or Ski)
20 Situps