12.2.17 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.  In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Row 500 Meters
3 Strict Pull-Ups or 5 Kipping Pullups
6 Dumbbell Thrusters
12 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

12.1.17 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) x 2 reps every 90 seconds x 7 sets (10:30)
C.  “Burping Grace”
Six Rounds for time:
5 Burpees Lateral over Bar
5 Clean & Jerks 135/95#
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. Three Sets:
MedBall Clean & Throw Cluster x 1.1.1.1 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. “Burping Grace”
Six Rounds for time:
5 Burpees
5 Dumbbell Clean & Jerks
D. Decompression x 1-2 sets/ side

11.30.17 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) x 2 reps Every 90 seconds x 7 sets (10:30)
C.  “Victory favors the Prepared ”
Every 4 minutes x 5 sets (20 minutes)
500m Row
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. Three Sets:
Single Leg Kettlebell Romanian Deadlift @30X1 x 5-7/leg
Rest 20 seconds
Standing Single Arm Kettlebell Bottoms up Press + Single Arm Bottoms up Carry  x 6+15-20ft/arm
Rest 20 seconds
Arch up + Hold in last rep x 12-15 reps + 15-20 second Hold
Rest 90 seconds
C. “Victory favors the Prepared ”
Every 4 minutes x 5 sets (20 minutes)
500m Row
D. Decompression x 1-2 sets/ side

11.29.17 Wednesday

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PERFORMANCE/FITNESS
A.  Three Sets:
Double Kettlebell Rotational Press x 8/arm
Quadruped Hip Extension x 15 seconds/ side
Supinated Grip Strict Pullup @3030 x 2-7 reps
Hollow Rock / Hold + Hollow Flutter Kick  x 20s + 20 Kicks
B. “Tortoise or the Hare?” 
Complete as many rounds and reps as possible in 7 minutes
15 Wall Ball 20/14#
10 Toes to Bar
5 Dumbbell Renegade Rows 50/35# (L+R=1)
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
12 Cal Assault Bike
9 Box Jump w/ Step-down 24/20″
6 Dumbell Snatch alternating Arms 50/35#
Rest 3 minutes
Complete as many rounds and reps as possible in 7 minutes
10 Crawl Steps Forward
20 Jumping Lunges **Each jump counts as a rep**
10 Crawl Steps Backward
20 V ups
C. Decompression x 1-2 sets/ side

11.28.17 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. Four Sets:
Front Squat @22X1 x 3 reps
Rest 20 seconds
Split Stance Single Arm Row @2222 x 6-8/arm
Rest 90 seconds
C.  “Drunk Legs”
Six Sets:
10 Goblet Squat w/ pause at bottom 100/70#
Rest 10 seconds
Strict Pullup x Max Reps
Rest 10 seconds
Wall Squat Hold x 20-30 seconds
Rest 10 seconds
Assault Bike Sprint x 20 seconds
Rest 90 seconds
D. Decompression x 1-2 sets/ side

11.27.17 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. Four Sets:
Sumo Deadlift @31X1 x 3 reps
Rest 20 seconds
Close Grip Bench Press @30X1 x 6-8 reps
Rest 90 seconds
C.  “Spaghetti Arms”
Complete as many rounds and reps as possible in 3 minutes:
Strict Handstand Pushup or L Press
Rest 1 minute
Complete as many rounds and reps as possible in 6 minutes:
4 Deadlift @50% of Max
6 Burpees over Bar
Rest 1 Minute
Complete as many rounds and reps as possible in 3 minutes:
Strict Handstand Pushup or L Press
D. Decompression x 1-2 sets/ side

11.26.17 Sunday

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PERFORMANCE/FITNESS 
A. Dumbbell or Kettlebell Complex
Every 3 minutes x 3 Sets:
Double DB/KB Renegade Row x 6 reps
Double DB/KB Deadlift  x 6 reps
Double DB/KB Lunge x 6 steps
Double DB/KB Hang Squat Clean Thruster x 6 reps
B. Midline Work
Three Sets:
Side Plank Rotations on Elbow x 8-12/side
Leg Lowering w/ 5 Count x 8-12 reps **Low back on ground entire time**
Crawl Position Hold w/ Parter Push x 15 seconds
C.  Every 3 minutes x 3 sets
12/8 Cal Assualt Bike or Row
6 Burpee Pullups or Burpee Toes to bar
-immediately into –
Every 3 minutes x 3 sets
12/8 Cal Assualt Bike or Row
10 Kipping or Jumping Pullups

11.25.17 Saturday

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PERFORMANCE/FITNESS 
A. The Pump Sesh Continues
Four Sets:
Seated Single Arm Concentration Curl x 10-12 reps
Reverse Grip PVC Banded Pressdown x 12-20 reps
Weighted Sit up w/ DB on Chest x 12-15 reps
B. Complete as many rounds and reps as possible in 25 minutes
One person at each station, rotate when station ahead clears:
Station 1 – 8 DB Man-Makers
Station 2- 25 Wall Balls
Station 3 – 500/400m Row
Station 4 – 15 Box Jump w/ Step down

11.24.17 Friday

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PERFORMANCE
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Snatch + Overhead Squat @22X1 (1+1) – 15 minutes to Build to 1RM
C. “Bye Bye Pumpkin Pie” 
Every minute on the minute x 20 minutes
3 Power Cleans
6 Burpees
**Goal is Move as much weight as possible in these 20 minutes, Choose wisely and keep pushing. If you cannot complete a set, finish the set and rest remainder of minute**
D. Decompression x 1-2 sets/ side
FITNESS
A. Snatch + OHS Prep
Overhead Squat @22X1 x 3 reps
Hip Snatch x 3 reps
Snatch from above knee x 3 reps
Snatch  from Ground x 3-5 reps
B. Five Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5 reps **Build to 5RM** 
rest 20 seconds
Single Arm Plank on hands x 15-30s/ arm
rest 90 seconds **During Break perform mobility in problem area of choice**
C. Bye Bye Pumpkin Pie” 
Every minute on the minute x 20 minutes
3 Barbell Power Cleans or 5 Dumbbell Power Cleans
6 Burpees
D. Decompression x 1-2 sets/ side

11.23.17 Thursday

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PERFORMANCE/FITNESS 
Happy Thanksgiving Everyone! 
 
A. “Earn it”
Five Rounds for Time:
5 Pullups
10 Pushups
15 Air Squats
-immediately into –
Four Rounds for time:
8 Handstand Pushups or L Press
15 Kettlebell Swings 70/55#
-immediately into –
Three Rounds for time:
15 Box Jump w/ Step down 24/20”
15 Knees to Elbows
-immediately into –
Two Rounds for time:
20 Wall Ball 20/14#
30 Sit ups