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Saturday 8.19.17

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Saturday 8.19.17

PERFORMANCE/FITNESS
A. Three Sets:
Goblet Hold Lateral Lunge w/ pause at bottom of each rep x 6/leg
rest 20 seconds
Single Leg Hip Bridge off Med Ball x 12 /leg
rest 20 seconds
Double Kettlebell Front Rack Wall Sit x 20-30 seconds
rest 60 seconds

B. Teams of 2, complete as many rounds & reps as possible in 30 minutes:
800m run (Switch every 200m)
15 Synchronized Squats (Overhead Squat 75-55# or Back Squat)
800m run (Switch every 200m)
30 Synchronized Situps

Friday 8.18.17

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Friday 8.18.17

PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Snatch – 15 minutes to build to 1RM for this cycle

C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders
10 Overhead Squat 135/95#

** DU Scaling – 50 DUs = 60s or less**

FITNESS
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Five Sets:
Heavy Russian Kettlebell Swing x 8-10 reps
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm **Slow and controlled reps here**
rest 60 seconds

C. Complete as many rounds & reps as possible in 7 minutes
50 Double unders or 100 Single Unders
10 Overhead Squat or Goblet Squat

Thursday 8.17.17

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Thursday 8.17.17

PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps

B. Deadlift @20X1 – 15 minutes to build to 8RM for this cycle
**In btw first 3-4 sets perform Double Dumbell Push Press x 8 reps**

C. Every 5 minutes x 4 sets (20 minutes)
5 Hang Power Cleans (Add Weight each set)
10 Burpees over Bar
20 Kettlebell Swings 55/35#

Wednesday 8.16.17

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Wednesday 8.16.17

PERFORMANCE/FITNESS
A. Four Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Double Kettlebell Front Rack Hold x 50ft

**Scaling options
Bottom of Dip Hold – Pushup Hold, Pushup off Box Hold
Chest to Bar Hold – Chin over Bar Hold, Flexed Arm Hang Hold ***

B. Every minute on the minute x 12 minutes
Even – 18/12 Cal AB
Odd – 1-3 Rope Climbs or 3-5 Strict Pullups
rest 6 minutes
Every minute on the minute x 12 minutes
Even – 20/15 Cal Row
Odd – 20 second Amrap Strict Handstand Pushup

Tuesday 8.15.17

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8.15.17
Tuesday
PERFORMANCE/FITNESS
A. Front Squat Prep
Air Squat knee push out at bottom x 5 push outs/leg
Behind Neck Front Rack Mobility x 20-30s hold
Front Squat w/ Barbell Behind neck w/ pause x 3 reps
Full Grip Front Squat w/ pause at bottom x 3 reps
Front Squat @10s down 10s up x 2 reps
Front Squat x 3-5 reps

B. Front Squat w/ 3s pause in first rep only – 15 minutes to build to 5RM for this cycle
**In btw first 3-4 sets perform Wide Grip Barbell Bent over Row x 10-12 reps **

C. Complete as many rounds & reps as possible in 14 minutes:
30 second Wall Sit
20 Dumbell or Kettelbell Walking Lunge Step 50/35# per hand
10 Toes to bar

Monday 8.14.17

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8.14.17
Monday
PERFORMANCE
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Clean & Jerk – 15 minutes to build to 1RM for this cycle

C. Four Rounds for time:
400m Run
8 Clean & Jerk 135/95#

**Clean & Jerks Should be done within 45s**

FITNESS
A. Clean & Jerk Prep
Front Squat x 3 reps
Tall Muscle Clean x 3 reps
3 Position Clean (Hip, Above knee, Ground) x 2 reps
Jerk Dip Hold x 3 reps
Press in Split x 3 reps
Split Jerk x 3 reps

B. Four Sets:
Clean Grip Romanian Deadlift @30X1 x 5 reps
rest 10 seconds
Dumbell Press in Split x 5/ per leg
rest 20 seconds
Reverse Crunch x 10-15 reps **Low back on ground in extended position**
rest 60 seconds

C.  Four Rounds for time:
400m Run
8 Dumbbell Clean & Jerks

Sunday 8.13.17

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PERFORMANCE/FITNESS
A. Gymnastics  –
Inchworm x 5 reps 10s pause in extension of each rep
+
Three Sets:
Scap Pullup @2222 x 6-8 reps
Strict Handstand Pushup (Downward Dog, Box, or Wall) x 2-5 reps
Forearm Wrist Curl x 15/direction (Palm up/ Palm down)

B. Midline Work
Two Sets
Hollow Hold w/ PVC Overhead x 30 seconds
Arch up Hold w/ PVC Overhead x 30 seconds
Standing Side Bend x 12-15/side

C. Teams of 2 complete as many reps as possible, switch as they see fit
5 Minutes Amrap Wall Ball 20/14#
4 Minute Amrap Kettlebell Swing 55/35#
3 Minute Amrap Strict Pullup or Ring Row
2 minute Amrap Walking Lunge Steps
1 minute Amrap Max Distance Run
2 minute Amrap Walking Lunge Steps
3 Minute Amrap Strict Pullup or Ring Row
4 Minute Amrap Kettlebell Swing 55/35#
5 Minutes Amrap Wall Ball 20/14#

Saturday 8.12.17 

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PERFORMANCE/FITNESS
A.  Three Sets:
Goblet Hold Lateral Lunge w/ pause at bottom of each rep x 6/leg
rest 20 seconds
Single Leg Hip Bridge off Med Ball x 12 /leg
rest 20 seconds
Double Kettlebell Front Rack Wall Sit x 20-30 seconds
rest 60 seconds

B. Teams of 2, complete as many rounds & reps as possible in 30 minutes:
800m run (Switch every 200m)
15 Synchronized Squats (Overhead Squat 75-55# or Back Squat)
800m run (Switch every 200m)
30 Synchronized Situps

Friday 8.11.17

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PERFORMANCE
A. Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Snatch x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets

C. Eight Sets:
Squat Snatch @70% x 2-3 TnG Reps
rest 20 seconds
Burpee Box Jump over 24/20” x 20 second Amrap
rest 20s
AD or Run Sprint x 20 seconds
rest 20 seconds

FITNESS
A.  Snatch Prep
Overhead Squat w/pause 3 reps
Drop Snatch w/ pause in catch x 3 reps
3 Postion Snatch (Hip, Above knee, ground) x 2 reps
Snatch x 3-5 reps

B. Four Sets:
Heavy Russian Kettlebell Swing x 8-10 reps
rest 10 seconds
Pushup into full protraction in finish w/ full retraction at bottom w/ hold x 4-8 controlled perfect reps
rest 20 seconds
Turkish Get up x 1/arm **Slow and controlled reps here**
rest 60 seconds

C. Eight Sets:
Back Rack Jumping Squat x 3 reps
rest 20 seconds
Burpee Box Jump over 24/20” x 20 second Amrap
rest 20s
AD or Run Sprint x 20 seconds
rest 20 seconds

Thursday 8.10.17

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PERFORMANCE/FITNESS
A. Deadlift Prep
Barbell Good Morning x 5 reps
Single Leg Romanian Deadlift x 3/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift @10s up 10s down x 2 reps
Deadlift x 3-5 reps

B. Four Sets:
Deadlift @20X1 x 8 reps
rest 20 seconds
Double Dumbell Push Press x 8 reps
rest 90 seconds

C. Two Rounds for Time
22 Deadlift 225/155#
22 Ring Pushups