1.17.18 Wednesday

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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 w/ quick pause at top x 6 continuous reps
B. Front Squat @20X1 – 15 minutes to build to 6RM
C. Gymnastic Skill/ Position Work
Three Sets:
Kip Swing x 5-10 reps
Stomach to Wall Handstand Hold x 30-45 seconds
Arch up w/ PVC Overhead x 12-15 reps
D.  “18.1????”
Complete as many rounds and reps as possible in 10 minutes
2 Dumbbell Thruster 50/35# per hand
2 Power Clean 135/95#
2 Toes to Bar
4 Dumbbell Thruster 50/35# per hand
4 Power Clean 135/95#
4 Toes to Bar
6 Dumbbell Thruster 50/35# per hand
6 Power Clean 135/95#
6 Toes to Bar
8,8,8 10,10,10 etc…
E. Decompression x 1-2/side

1.16.18 Tuesday

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PERFORMANCE 
A. Clean Prep
Clean Pull under w/ pause in catch x 3 reps
1/4 Front Squat w/ pause x 2 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean x 3 reps
B. Power Clean + Squat Clean + Jerk –  18 minutes to build to 1 Rep Max for Cycle
**Power Clean + Squat Clean must be TnG**
C.  “Batman & Robin”
Team of 2 alternate Complete rounds, Complete as many rounds and reps as possible in 14 minutes
7/5 Cal Assault Bike
7 Shoulder to Overhead 135/95# **Scale up Option 155/105#**
7 Chest to Bar Pullups
**CTB Scaling***
  1. Kipping Pullup x 7 reps (sub 20 seconds of work here)
  2. Strict Pullup x 5/3
D. Decompression x 1-2/side
FITNESS
A. Clean Prep
Clean Pull under w/ pause in catch x 3 reps
1/4 Front Squat w/ pause x 2 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean x 3 reps
B. Four Sets:
Clean Pull Under + Hang Power Clean (3+3) x 1 rep  **Build to Heavy Complex**
Rest 20 seconds
Heavy Russian Kettlebell Swing x 20 second Amrap
Rest 20 seconds
Bottoms up Kettlebell Hold x 30-45s/arm
Rest 90 seconds
C.   “Batman & Robin”
Team of 2 alternate Complete rounds, Complete as many rounds and reps as possible in 14  minutes
7/5 Cal Assault Bike
7 Dumbbell or Barbell Shoulder to Overhead
7 Chest to Bar Pullups
**CTB Scaling***
  1. Kipping Pullup x 7 reps (sub 20 seconds of work here)
  2. Strict Pullup x 5/3
D. Decompression x 1-2/side

1.15.18 Monday

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TEST WEEK 

PERFORMANCE 
A. Snatch Prep
OHS w/ Pause at bottom x 3 reps
3 Position Snatch (Hip, Above Knee + Floor) x 2 reps
Cycling Technique x 3-5 reps**Call out each position**
  1. Foot Adjustment
  2. Elbows above the bar
  3. Arms Straight at Hips
  4. Butt Back to Knees
  5. Squat to Floor
B. Snatch – 15 minutes to Build to 2 Rep Max TnG
C. Gymnastics Strength Work
Three Sets:
Strict Ring Pullup @3030 x 2-6 reps
Strict Hanstand Pushup @40X1 x 2-6 reps **Choose Scaling Option or Deficit to fit tempo & Rep Range**
D. “Apollo Creed”
For Time:
3.2.1.
Squat Snatch @80% of 1RM
Strict Handstand Pushup x 2 (6/4/2)
Burpee Box Jump over 24/20″x 3 (9/6/3)
E. Decompression x 1-2/side
FITNESS 
A. Snatch Prep
OHS w/ Pause at bottom x 3 reps
3 Position Snatch (Hip, Above Knee + Floor) x 2 reps
Cycling Technique x 3-5 reps**Call out each position**
  1. Foot Adjustment
  2. Elbows above the bar
  3. Butt Back to Knees
  4. Squat to Floor
B. Four Sets:
Single Arm Dumbbell Hi Pull x 8/arm **Build to 8RM today**
Rest 20 seconds
Goblet Jumping Squat x 8 reps
Rest 20 seconds
Weighted Situp w/ DB on Chest x 20 reps
Rest 90 seconds
C. Gymnastics Strength Work
Three Sets:
Strict Ring Pullup @3030 x 2-6 reps
Strict Hanstand Pushup @40X1 x 2-6 reps **Choose Scaling Option or Deficit to fit tempo & Rep Range**
D.  “Apollo Creed”
For Time:
3.2.1.
Heavy Deadlift
Strict Handstand Pushup or L Press x 2 (6/4/2)
Burpee Box Jump over x 3 (9/6/3)
E. Decompression x 1-2/side

1.14.18 Sunday

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PERFORMANCE/FITNESS
A. Three Sets:
Bottoms up Turkish Get up x 1/arm
Straight Leg Quadruped Hip Extension Hold x 15-20 seconds
CrossBody Single Leg Romanian Deadlift x 5/side
B. Every 3 minutes x 3 sets
Dumbell Romanian Deadlift x 6 reps
Bent over Row x 6 reps
Dumbell Front Lunge x 7 reps
Hang Clean + Push Press x 6 reps
C.  Every 4 minutes x 5 sets
10 Lateral Box Jump overs 24/20”
15 Dumbell Front Squat 50/35# per hand
20 V ups

1.12.18 Friday

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PERFORMANCE/FITNESS
A. Push Press Prep
Strict Press x 3 reps
Dip Hold x 3 reps
Dip to Stand x 3 reps
Push Press x 3 reps
B.  Four Sets:
Mixed Grip Deadlift @ 20X1 x 3 reps
Rest 20 seconds
Push Press @20X1 x 5 reps
Rest 90 seconds
C. “16.5”
For Time:
21.18.15.12.9.6.3
Thruster 95/65#
Burpees over Bar
**Scaled 65/45#*** 
D. Decompression x 1-2/side

1.11.18 Thursday

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PERFORMANCE/FITNESS
A. “4 Quarters of Fitness” 
Complete as many rounds and reps as possible in 8 minutes
21 Double Unders or 60 Singles
15 Wall Ball 20/14#
9 Toes to Bar
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes
15 Cal Row
12 Front Rack Reverse Lunge alternating legs 135/95#
9 Burpees
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes
12 Cal Assault Bike
9 Deadlift 225/155#
6 Box Jump w/ Step Down 24/20″
Rest 4 minutes
Complete as many rounds and reps as possible in 8 minutes
9 American Kettlebell Swing 70/55#
6 Strict Handstand Pushup
3 Bar Muscle up
**Scale Options Kipping Chest to Bar Pullup/ Pullup or Strict Pullup**
B.  Decompression x 1-2/side

1.10.18 Wednesday

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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 w/ quick pause at top x 6 continuous reps
B. Front Squat @20X1 x 6 reps x 3 sets rest 90 seconds btw sets
C. Gymnastic Skill/ Position Work
Three Sets:
Kip Swing x 5-10 reps
Stomach to Wall Handstand Hold x 30-45 seconds
Arch up w/ PVC Overhead x 12-15 reps
D.  “Jumpman”
For Time:
10.8.6.4.2
Back Squat 185/125# **Scale up Option to 225/155#**
Burpee Chest to Bar Pullup **Scale T2B** 
E. Decompression x 1-2/side

1.9.18 Tuesday

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PERFORMANCE 
A. Clean Prep
Clean Pull under w/ pause in catch x 3 reps
1/4 Front Squat w/ pause x 2 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean x 3 reps
B. Power Clean + Squat Clean + Jerk – 10 minutes of Work here
**Power Clean + Squat Clean must be TnG** 
 
C. “Simplicity is Elegance”
For Time:
30 Dumbbell Manmakers 50/35# per hand
1 Manmaker = Pushup + Row L + Row R + Burpee up + Ground to Overhead 
D. Decompression x 1-2/side
FITNESS
A. Clean Prep
Clean Pull under w/ pause in catch x 3 reps
1/4 Front Squat w/ pause x 2 reps
Hip Power Clean x 3 reps
Power Clean from above knee x 3 reps
Power Clean x 3 reps
B. Three Sets:
Clean Pull Under + Hang Power Clean (1+1) x 3-5 reps
Rest 20 seconds
Heavy Russian Kettlebell Swing x 20 second Amrap
Rest 20 seconds
Bottoms up Kettlebell Hold x 30-45s/arm
Rest 60 – 90 seconds
C. “Simplicity is Elegance”
For Time:
30 Dumbbell Manmakers 50/35# per hand
1 Manmaker = Pushup + Row L + Row R + Burpee up + Ground to Overhead 
D. Decompression x 1-2/side

1.8.18 Monday

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PERFORMANCE 
A. Snatch Prep
OHS w/ Pause at bottom x 3 reps
3 Position Snatch (Hip, Above Knee + Floor) x 2 reps
Cycling Technique x 3-5 reps**Call out each position**
  1. Foot Adjustment
  2. Elbows above the bar
  3. Arms Straight at Hips
  4. Butt Back to Knees
  5. Squat to Floor
B. Snatch x 2 Touch n go Reps Every 90 seconds x 8 sets (12 minutes)
C. Gymnastics Strength Work
Three Sets:
Strict Ring Pullup @3030 x 2-6 reps
Strict Hanstand Pushup @40X1 x 2-6 reps **Choose Scaling Option or Deficit to fit tempo & Rep Range**
D. “Ding Dong”
For time:
30.20.10
Double Kettlebell Deadlift 70/55# per hand
Ring Pushup
E. Decompression x 1-2/side
FITNESS 
A. Snatch Prep
OHS w/ Pause at bottom x 3 reps
3 Position Snatch (Hip, Above Knee + Floor) x 2 reps
Cycling Technique x 3-5 reps**Call out each position**
  1. Foot Adjustment
  2. Elbows above the bar
  3. Butt Back to Knees
  4. Squat to Floor
B. Three Sets:
Single Arm Dumbbell Hi Pull x 10 / arm
Rest 20 seconds
Goblet Jumping Squat x 10 – 12 reps
Rest 20 seconds
Weighted Situp w/ DB on Chest x 15-20 reps
Rest 60 – 90 seconds
C. Gymnastics Strength Work
Three Sets:
Strict Ring Pullup @3030 x 2-6 reps
Strict Hanstand Pushup @40X1 x 2-6 reps **Choose Scaling Option or Deficit to fit tempo & Rep Range**
D. “Ding Dong”
For time:
30.20.10
Double Kettlebell Deadlift
Ring Pushup or Pushup
E. Decompression x 1-2/side