Saturday 8.20.16

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Lateral Step up x 5/leg
Barbell Bicep Curl x 10-12 reps
Dumbbell Tricep Kick Back x 10-12 reps
Plate Pinch x 20-30 seconds
B. In Teams of 2 break up any way you see fit
75 Wall Ball 20/14#
500m Row or 40/30 Cals AD
75 Pushups
500m Row
50 Renegade Row 50/30# per hand
500m Row
50 Toes to Bar
500m Row
25 Pullups
500m Row
25 Dumbbell Push Press 50/30# per hand
500m Row

Friday 8.19.16

By: 0

PERFORMANCE
A. Snatch – 12 minutes to build to Heavy Single
B. Clean – 12 minutes to build to Heavy Single
C. “Fran”
21.15.9
Thruster
Pullup
FITNESS
A. Every 2 minutes x 6 sets (12 minutes)
Single Leg Romanian Deadlift w/ kb/db x 5/leg + 30-45 seconds of Plank on Elbows *weighted if possible*
B. Every 2 minutes x 6 sets (12 minutes)
Dumbbell Step up x 5/leg + Ring Row x 6-8 reps 2s pause at top and bottom
C. “Fran”
21.15.9
Thruster
Pullup

Thursday 8.18.16

By: 0

PERFORMANCE/FITNESS 
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Supinated Grip Pull-ups
12 Air Squats
24 Double unders or 48 Singles
rest 2 minutes
Complete as many rounds and reps as possible in 8 minutes of:
3 Strict Handstand Pushups or Perfect form pushups
12 Russian Kettlebell Swing 70/55#
200m Run
rest 2 minutes
Complete as many rounds and reps as possible in 8 minutes of:
100m Med Ball Run 30/20#
10/8 Cal Row  or 15/12 Cal AD

Wednesday 8.17.16

By: 0

PERFORMANCE/FITNESS 
A. Three Sets:
Martial Arts lunge into Lateral Lunge (1+1) x 4/side
Crab Hold x 30 seconds
B. Four Sets:
Front Foot Elevated Split Squat x 6/leg
rest 20 seconds
Chest Supported Dumbbell Row x 6 reps
rest 20 seconds
Bird Dog x 5/side
rest 20 seconds
 
C. Complete as many rounds and reps as possible in 12 minutes
SA Farmer Carry R arm + SA Overhead Carry L arm x 75ft
20 Hollow Rocks or seconds in hollow hold
SA Farmer Carry L arm + SA Overhead Carry R arm x 75ft
20 Arch Rocks or Arch ups

Tuesday 8.16.16

By: 0

PERFORMANCE
A. Two Sets:
Single Leg Deadlift w/ barbell x 8/side
Wall Slide x 5 reps
B. Clean Pull w/ pause in extension + Power Clean from above knee + Power Jerk (1+1+1) – 12 minutes to build to Heavy Single
C. 3 minute amrap
3 Deadlifts 315/205#
3 Box Jump w/ step down 24/20″
rest 3 minutes
3 minute Amrap
5 Deadlifts 275/185#
5 Box Jump w/ step down 24/20″
rest 3 minutes
3 minute Amrap
Box Jump w/ step down 24/20”
FITNESS 
A. Two Sets:
Single Leg Deadlift w/ barbell x 8/side
Wall Slide x 5 reps
B. Every 2 minutes x 6 sets (12 minutes)
Deadlift @31X1 x 2 reps + Half Kneeling Dumbbell Press x 6/arm
C. 3 minute amrap
3 Deadlifts
3 Box Jump w/ step down
rest 3 minutes
3 minute Amrap
5 Deadlifts
5 Box Jump w/ step down
rest 3 minutes
3 minute Amrap
Box Jump w/ step down

Monday 8.15.16

By: 0

PERFORMANCE
A. Two Sets:
Sotts Press w/ pause at top and 2s lower x 5 reps  *Squat depth determined by posture & shoulder position not depth of squat here*
DB External Rotation @3011 x 5/arm
B. Hip Snatch + Snatch from above knee – 12 minutes to build to Heavy Single
C.Complete as many rounds and reps as possible in 20 minutes
20 Front Squat 135/95# *from floor*
20 Pullup
20 Burpees
FITNESS
A. Two Sets:
Sotts Press w/ pause at top and 2s lower x 5 reps  *Squat depth determined by posture & shoulder position not depth of squat here*
DB External Rotation @3011 x 5/arm
B. Five Sets:
Partner Hamstring Lowering @3-5s lower x 4 reps
rest 20 seconds
Single Arm Kettlebell Overhead Walk x 50ft/arm (Odd Sets)
Single Arm Farmer Carry x 50/arm (Even Sets)
rest 60 seconds
C. Complete as many rounds and reps as possible in 20 minutes
20 Front Squat
20 Pullup or 12/8 Strict Pullup
20 Burpees

Sunday 8.14.16

By: 0

PERFORMANCE/FITNESS
A. Three minutes of a squat hold w/ no shoes on
B. Three minutes of non stop –
Crawl or locomotive Work
C. Three minutes to work Bar Hanging or Grip work
Bar Work – Some examples – Pullups, Different grip positions, holds of any kind, towels
D.  Run, AD, or Row
5 Sets
90 seconds on, 30 seconds off
rest 4 minutes
4 sets
90 seconds on, 30 seconds off
rest 4 minutes
3 sets
90 seconds on, 30 seconds off
rest 4 minutes
2 sets
90 seconds on, 30 seconds off
**Maximum pace you can sustain for each set**

Friday 5.12.16

By: 0

PERFORMANCE
A. Snatch – 10 minutes of work **Keep weight on the lighter side here sub 80% and focus on speed and technique***
B. Clean – 10 minutes of Work  **Keep weight on the lighter side here sub 80% and focus on speed and technique***
C. “Karen”
For Time:
150 Wall Ball 20/14# 10/9ft
FITNESS
A. Every minute on the minute x 20 minutes
Minute 1 – Single Leg Romanian Deadlift w/ kb/db x 4/leg
Minute 2 – Plank on Elbows x 35-45 seconds *weighted if possible*
Minute 3 – Step up x 4-5/leg
Minute 4 – Ring Row x 6 reps *2s pause at top and bottom, body as horizontal a possible*
x 5 sets
B. “Karen”
For Time:
150 Wall Ball

Thursday 8.11.16

By: 0

PERFORMANCE/FITNESS 
Complete as many rounds and reps as possible in 6 minutes
100m Med Ball Run 30/20#
10 Dumbbell Step overs 24/20” 35/25# per hand
rest 3 minutes
Complete as many rounds and reps as possible in 10 minutes:
300m Run
15 Wall Ball 20/14#
30ft Crawl Backward
30ft Crawl Forward
rest 5 minutes
Complete as many rounds and reps as possible in 12 minutes:
25/20 Cal Row or 30/22 Cal AD
30 Double Unders or 60 Single Unders
12 Dumbbell or Kettlebell Thruster 35/25#