Sunday 11.12.17

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PERFORMANCE/FITNESS 
A. Gymnastics  –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 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. Teams of two, break up as you see fit, complete as many rounds and reps as possible in 20 minutes of:
20 Kettelbell Swings 70/55#
30 Cal AB or Row
40 Wall Ball 20/14#

Saturday 11.11.17

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PERFORMANCE/FITNESS 
A. Three 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.  Teams of 2 breaking up as you see fit complete the following:
Three Rounds for time –
50 Kettlebell Swing 55/35#
35 Burpee Box Jump over 24/20″
20 Ring Rows **Feet Elevated if possible*

Friday 11.10.17

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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) x  1 Rep Every 2 minutes x 7 sets (14 minutes)
Build to Heavy Single**

C.  Push & Pull for Pancreatic Cancer – Project Purple Fundraiser

Complete as many rounds and reps as possible in 20 minutes
11 Pullups
18 Pushups
3 Deadlifts @ Bodyweight
200m Run
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. Four Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5 reps **Build to 5RM in 4 sets, focus on weight not being so heavy you aren’t getting feet off ground**
rest 20 seconds
Single Arm Plank on hands x 20-30s/ arm
rest 2 minutes
During Break perform mobility in problem area of choice**

C.  Push & Pull for Pancreatic Cancer – Project Purple Fundraiser

Complete as many rounds and reps as possible in 20 minutes
11 Pullups
18 Pushups
3 Deadlifts @ Bodyweight
200m Run
D. Decompression x 1-2 sets/ side

Thursday 11.9.17

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PERFORMANCE/FITNESS 
A. Three Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x Max Reps reps
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 8 reps **Ensure using middle & Lower Trap NOT Upper Trap**
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 8 reps
B. “Confidant IWT Fiesta” 
Teams of two alternate Full Sets (P1 Works, P2 Rests):
Three Sets:
20 seconds Max Renegade Row 50/35# per hand
20 seconds Dumbbell Burpees
20 seconds Lateral Hops over DBs
90 seconds Row for max Distance
-rest 3-4 minutes (entire class) –
Three Sets:
20 seconds Power Clean 135/95#
20 seconds Front Squat 135/95#
90 seconds Assault Bike
***Power Clean + Front Squat can be done with BB as well. Weight should be smooth TnG and non Stop throughout the 40 seconds. Never Stopping, BUT Not out of control**
C. Decompression x 1-2 sets/ side

Wednesday 11.8.17

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PERFORMANCE/FITNESS
A.  Clean Grip Deadlift Prep
Hook Grip Introduction/ Explanation
Single Leg Romanian Deadlift x 3 / leg
Clean Grip Romanian Deadlift @30X1 x 5 reps
Clean Grip Deadlift  @10s down 10s up Tempo x 2 reps
Clean Grip Deadlift @30X1 x 3-5 reps
B. Six Sets:
Clean Grip Deadlift  @30X1 x 1 rep **Build to Heavy Single**
rest 20 seconds
Gymnastics Upper Body Vertical Pushing of Choice
rest 2 minutes
Upper Body Pushing Options
  1. Strict Handstand Pushup (Any Variation) x 2-6 reps **Choose Toughest Scaling Option**
  2. Strict Ring or Box Dip x 2-6 reps
  3. Pushup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  4. Handstand Walk (w/ spotter if necessary) x 10-20 ft
C. “The Walking Dead” 
Ten Sets:
60 seconds on 60 seconds off
3/2 Wall Walks
3 Deadlift @65-70% of Max
Max Effort Bike, Row, or Ski in remaining time
**Feel free to rotate machines if you’d like**
D. Decompression x 1-2 sets/ side

Tuesday 11.7.17

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PERFORMANCE
A.  Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B. Power Clean + Power Jerk (1+1) x 1 Rep Every 2 minutes x 7 sets (14 minutes)
**Build to Heavy Single** 
C. “Let it Burn” 
Complete as many rounds and reps as possible in 7 minutes
3 Dumbbell Hang Power Clean 50/35# per hand
3 Dumbbell Front Rack Reverse Lunge 50/35# per hand
3 Burpees
6 Dumbbell Hang Power Clean 50/35# per hand
6 Dumbbell Front Rack Reverse Lunge 50/35# per hand
6 Burpees
9 Dumbbell Hang Power Clean 50/35# per hand
9 Dumbbell Front Rack Reverse Lunge 50/35# per hand
9 Burpees
etc…
D. Decompression x 1-2 sets/ side
FITNESS
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull  x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps
B.  Four Sets
Clean Hi Pull x 5 reps *Build to 5RM for Today, Technique Focus First**
rest 20 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 6-8/arm
rest 20 seconds
Side Plank x 30 seconds/side
rest 75- 90 seconds
C. “Let it Burn” 
Complete as many rounds and reps as possible in 7 minutes
3 Dumbbell Hang Power Clean
3 Dumbbell Front Rack Reverse Lunge
3 Burpees
6 Dumbbell Hang Power Clean
6 Dumbbell Front Rack Reverse Lunge
6 Burpees
9 Dumbbell Hang Power Clean
9 Dumbbell Front Rack Reverse Lunge 50/35# per hand
9 Burpees
etc…
D. Decompression x 1-2 sets/ side

Monday 11.6.17

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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 @30X1 x 3-5 reps
B. Five Sets:
Front Squat @30X1 x 2 reps **Build to 2RM in 5 sets** 
Rest 20 seconds
Gymnastics Upper Body Vertical Pulling of Choice
rest 2 minutes
Upper Body Pulling Options
  1. Legless Rope Climb x 1
  2. Rope Climb w/ legs x 1 **1-2 Attempts if practicing**
  3. Weighted Pullup x 1-3 reps
  4. Strict Pullup @2222 x 2-5 reps **Choose Toughest Scaling Option**
  5. Kipping Pulllup x 3-8 Reps **More about Technique here than breathing or speed**
C.  “Strict & Squatty”
Complete as many rounds and reps as possible in 12 minutes
3 Heavy Back Squats
6 Strict Handstand Pushups or L Press
9 Strict Pullups
D. Decompression x 1-2 sets/ side

Sunday 11.5.17

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PERFORMANCE/FITNESS 
A. Gymnastics  –
12 minutes to choose 1 movement per category to complete 3-4 sets of each
Upper Body Push
Strict Handstand Pushup or Handstand Pushup Variation x 3-7 reps
Ring Dip or All Dip Variations x 4-8 reps
Ring Pushup or any Pushup Variation x 5-10 reps
Upper Body Pull
Legless Rope Climb x 1 rep
Rope Climb w/ legs x 2 reps
Ring Pullup @33X1 x 2-5 reps
Weighted Pullup x 1-5 reps
Strict Pullup x 3-7 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. Teams of two, alternate full sets to complete Five Sets:
400m Run
20/12 Cals AB or Row

Friday 11.3.17

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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) x 2 Reps Every 90 seconds x 10 sets (15 minutes)
**Use 70-80% here**
C. Four Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Squat Snatch 135/95# **Singles are fine here, Weight shouldn’t be too light, Scale up or Down if necessary**
6 Air Squat
9 Burpees over Bar
12 Double unders
rest 2 minutes btw sets **Active Rest Here, walk around, ride bike etc**
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. Six Sets:
Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5-7 reps
rest 20 seconds
Single Arm Plank on hands x 15-30s/ arm
rest 60-90 seconds **During Break perform mobility in problem area of choice**
C. Four Sets:
Complete as many rounds and reps as possible in 3 minutes
3 Hang Dumbbell Squat Clean **Heavy Here**
6 Air Squat
9 Burpees
12 Double unders or 36 Singles
rest 2 minutes btw sets **Active Rest Here, walk around, ride bike etc**
D. Decompression x 1-2 sets/ side