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Thursday 4.27.17

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PERFORMANCE/FITNESS
A. Push Press Movement Prep
Front Rack Mobilization Behind Neck x 20s /arm + 40s Double arm
Strict Press x 5 reps w/ 2s pause at top of each rep
Push Press Prep x 4-5 minutes
B. Barbell or Dumbbell Push Press x Every 90 seconds x 6 sets
C. Four Sets:
Kneeling SeeSaw Dumbbell Press x 8/arm
rest 30 seconds
Single Arm Dumbbell Row x 6/side @3030
rest 30 seconds
D. Five Sets:
2 minute Clock
10 Dumbell Burpees 50/35# per hand
10 Dumbbell Power Cleans 50/35# per hand
10 Dumbbell Shoulder to Overhead 50/35# per hand
Amrap FLR in Remaining Time
rest 1 minute btw sets

Wednesday 4.26.17

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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
rest 2 minutes
Three Sets:
20 seconds Max Hollow Hold
10 seconds rest
20 seconds Max Arch up Hold
10 seconds rest
20 seconds Max Russian Twist
10 seconds rest
20 seconds Max V Up
rest 60 seconds

Tuesday 4.25.17

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PERFORMANCE/FITNESS
A. Prehab Work x 2 sets
Martial Arts Lunge into Lateral Lunge w/1s pause in each rep x 5/side
Partner Push Crawl Position Hold x 20 seconds
B. Back Squat x 5 reps Every 2 minutes x 5 sets
C. Three Sets
Skater Squat w/ lacrosse ball behind trail leg knee x 5-6/leg
rest 30s
Dumbell Wood Chopper x 10/side
rest 30 seconds btw sets
D. Five Sets:
Back Squat @70-75% x 5 smooth reps
rest 20 seconds
Jumping Lunge x 14 reps AFAP
rest 20 seconds
Ring Row x 6-8 reps
rest 20 seconds
Assault Bike Sprint x 20 seconds
rest 20 seconds

Monday 4.24.17

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PERFORMANCE
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Cluster x 1.1. rest 10s btw reps Every 90s x 6 sets
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20 *Max Tension Here*
rest 60 seconds btw sets
D. Every 5 minutes x 3 sets (15 minutes)
5.4.3.2.1
Deadlift 255/165#
Strict Handstand Pushup
FITNESS
A. Muscle Snatch Prep
Single Leg RDL w/ Snatch Grip x 6/leg
Good Morning x 8 reps
Behind Neck Press x 8 reps
Muscle Snatch Prep x 4-5 minutes
B. Muscle Snatch Hi Pull Cluster x 1.1. rest 10s btw reps Every 90s x 6 sets
C. Four Sets
Straight leg Deadlift  x 10-12 reps @30X1
rest 10s
RKC Plank x 15-20
rest 60 seconds btw sets
D. Every 5 minutes x 3 sets (15 minutes)
5.4.3.2.1
Deadlift 255/165#
Strict Handstand Pushup or Perfect form Pushup

Sunday 4.23.17

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PERFORMANCE/FITNESS
A. Gymnastics Work
Warm up
Overhand Grip PVC Pass Thru x 10 reps
Dorsal Grip PVC Pass Thru x 10 reps
Scap Pullup x 10 reps
Single Arm Bar Hang x 10s/arm
x 2 sets
+
Every minute on the minute x 10 minutes
Even – Supinated Grip Strict Pullup x 20s second Amrap
Odd –  Strict Handstand Pushup or Pushup x 20 second Amrap
rest 2 minutes
Every minute on the minute x 10 minutes
Even – Arch up hold x 30 seconds
Odd –  Hollow hold w/ PVC overhead x 30 seconds
B. Run, Bike, Row, Jump Rope or Ski
30 seconds on
30 seconds off
x 25 sets

Saturday 4.22.17

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PERFORMANCE/FITNESS
A. Three Sets:
Get up x 2/arm
Incline Bench Chest Supported Dumbbell Row x 10-12 reps
Tricep Press down x 15 reps
B. Teams of 2, alternating 60 seconds on 60 seconds off until completion of:
2k Row
50 DB Burpee Step overs 40/30# per hand 24/20″
1500m Row
50 Renegade Rows 40/30#
1000m row
50 Dumbell Front Squat 40/30#

Friday 4.21.17

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PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Clean Grip Single Leg RDL x 6/leg
Good Morning x 6 reps
Romanian Deadlift to Knee @22X1 x 6 reps
Deadlift Prep x 3-5 minutes
B. Clean Grip Deadlift @40X1 x 4 reps Every minute on the minute x 8 sets
C. Four Sets:
X Band March x 20 – 30 seconds *Squat width Stance, Toes slightly inward*
rest 10 seconds
Extended Bird Dog Hold w/ Knee off Ground 10-20s/side
rest 60 seconds
D. For Max Reps
60 seconds Max Sled Push 45/25#
60 seconds Wall Ball 30/20#
60 seconds Farmer Carry 70/55# kb per hand
60 seconds Strict Handstand Pushup or Pushup
60 seconds Row for Cals
60 seconds Rest

Thursday 4.20.17

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PERFORMANCE/FITNESS
A. Push Press Movement Prep
Front Rack Mobilization Behind Neck x 20s /arm + 40s Double arm
Strict Press x 5 reps w/ 2s pause at top of each rep
Push Press Prep x 4-5 minutes
B. Barbell or Dumbbell Push Press x Every minute on the minute x 10 minutes
Minute 1-3 x 5 reps
Minute 4-6 x 4 reps
Minute 7-10 x 3 reps
C. Four Sets:
Half Kneeling Arnold Press x 8/arm
rest 30 seconds
Ring Row w/ 10-15s hold at top of last rep x 8 reps
rest 30 seconds
D. For Max Reps
Strict Pullup x 30:30 x 4 sets
rest 2 minutes
Burpee Broad Jump x 30:30 x 4 sets
rest 2 minutes
Stomach to wall Handstand hold x 30:30 x 4 sets
rest 2 minutes
Crawl x 30:30 x 4 sets

Wednesday 4.19.17

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PERFORMANCE
Deadlift x 10 ub reps @225/155#
20s Max Burpees
300-400m Run
rest 2 minutes x 3 sets
rest 3-5 minutes
Goblet Squat x 12 reps 70/55#
2 minute Row (550/500m)
rest 2 minutes x 3 sets
rest 3-5 minutes
Three Sets:
30 seconds Max Arch up Hold
30 seconds Max Hollow Hold
30 seconds Max Russian Twist
60 seconds Rest btw sets
FITNESS
Deadlift x 10 ub reps
20s Max Burpees
300-400m Run
rest 2 minutes x 3 sets
rest 3-5 minutes
Goblet Squat x 12 reps
2 minute Row (550/500m)
rest 2 minutes x 3 sets
rest 3-5 minutes
Three Sets:
30 seconds Max Arch up Hold
30 seconds Max Hollow Hold
30 seconds Max Russian Twist
60 seconds Rest btw sets

Tuesday 4.18.17

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PERFORMANCE/FITNESS
A. Prehab Work x 2 sets
Martial Arts Lunge into Lateral Lunge w/1s pause in each rep x 5/side
Partner Push Crawl Position Hold x 20 seconds
B. Back Squat x 5 reps Every minute on the minute x 8 sets
C. Three Sets
Front Foot Elevated Split Squat x 15/leg
rest 30s
Bent over Rear Belt Raise x 10-12 reps
rest 30 seconds btw sets
D. Every minute on the minute x 20 minutes
Minute 1 –  18/15 Cal Airdyne or 15/12 Cal Row
Minute 2 –  20 Situps
Minute 3 –  14 Lateral DB Step over 40/30# per hand 20/16” Box
Minute 4 – Front Rack Double KB Wall sit hold 55/35# x 30 seconds
x 5 sets