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Thursday 6.29.17

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PERFORMANCE/FITNESS
A. 15 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
Midline Work
Hollow Rock/Hold x 20-30 reps/seconds
Arch Rock/Hold x 20-30 reps/seconds
L Sit x 10-20 seconds
V up x 12-20 reps
B. Complete as many reps as possible in 20 minutes:
400m Run
Amrap Unbroken Pushups

Wednesday 6.28.17

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PERFORMANCE/FITNESS
A. Squat Movement Prep
Back Squat w/ feet together w/ pause x 3 reps
Back Rack Lateral Squat w/ feet 6-8 inches wider than squat stance x 5/side
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps
B. Five Sets:
Back Squat Cluster @32X1 x 1.1.1 rest 10s btw clusters
rest 20 seconds
Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 5
rest 90 seconds
C. Five Sets:
Against a 2 minute clock complete as many DB Step overs as possible
20/15 Cal Row
Amrap DB Step overs 24/20” 40/30# per hand
rest 2 minutes btw sets

Tuesday 6.27.17

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PERFORMANCE/FITNESS
A. Deadlift Movement Prep
Single Leg Barbell Romanian Deadlift x 4/leg
Barbell Romanian Deadlift to above knee w/ pause x 3 reps
Deadlift from Regular Position x 3 reps
Deadlift off deficit x 3-6 reps
B. Four Sets:
Deficit Deadlift w/ full reset in each rep x 4 reps
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 3+6/arm
rest 90 seconds
C. Complete as many reps as possible in 12 minutes
20 Toes to bar
20 Double Kettlebell Deadlift 55/35#
100ft Farmer Carry

Monday 6.26.17

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PERFORMANCE 
A. Snatch Prep
Overhead Squat w/pause 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps
B. Snatch from below knee + Snatch from ground x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. Every 2 minutes x 8 sets
2 Overhead Squat
5 Jumping Squats
10 seconds sprint
FITNESS 
A. Snatch Prep
Overhead Squat w/ 3 reps
Hip Snatch x 3 reps
Snatch from below knee x 3 reps
Snatch lift off x 3 reps
Snatch from Ground x 3-5 reps
B. Three Sets:
Hang DB Power Snatch x 3 reps per arm
rest 10 seconds
Single Arm Dumbbell Lunge x 6 steps /arm
rest 20 seconds
FLR x 30-60 seconds
rest 60 seconds
C. Every 2 minutes x 8 sets
5 Heavy Goblet Squat
5 Jumping Squats
10 seconds sprint

Sunday 6.25.17

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PERFORMANCE/FITNESS
2 x 5 Wall Squat
e2 x 8 Goblet Squat
30:30 x 2 Burpees “rest in plank “
+
8 minute Amrap @ 70-80%
100m Run
15 KBS
12 Air Squat
+
30:30 x 4 – Pullup/Ring Row
rest 2 minutes
30:30 x 4 – Pushup “rest at top”
rest 2 minutes
30:30 x 4 Mountain Climbers “rest plank on elbows”
rest 2 minutes
30:30 x 4- Air Squat “rest at bottom”
+
300 Second FLR

Saturday 6.24.17

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PERFORMANCE/FITNESS
A. Two Sets:
Single Arm Front Rack KB Carry + SA Farmer Carry x 50ft/arm
Bent over Rear Delt Raise x 12 reps w/ 5s hold at top of last rep
Renegade Row w/ no Side to side movement x 5 reps
B. Teams of 2 alternate complete rounds to complete as many rounds and reps as possible in 20 minutes of:
1 Legless Rope Climb (Sub 5/3 Towel Strict Pull-up)
5 Dumbbell Burpees 35#/25#
10/8 Cal AB or Row

Friday 6.23.17

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PERFORMANCE
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B. 15 minutes to build to Max in Complex
Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 1
C. “Helen”
3 Rounds
400m Run
21 Kettlebell Swings 55/35#
12 Kipping Pullups or 6/4 Strict Pullups
FITNESS
A. Clean Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Shrug x 3 reps
Hip Clean Hi Pull x 3 reps
Front Squat w/ pause at bottom x 3 reps
Hip Clean x 3 reps
Clean from above knee w/ pause x 4-8 reps
B.  Every 2:30 minutes x 6 sets
Deadlift @50X1 x 3 reps + Wall Walk w/ 3s pause at top of each rep x 2-4 reps
C. “Helen”
3 Rounds
400m Run
21 Kettlebell Swings 55/35#
12 Kipping Pullups or 6/4 Strict Pullups

Thursday 6.22.17

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PERFORMANCE/FITNESS
“IWT”
10 Dumbbell Power Clean 50/35# per hand
15s Max Jumping Squats
90s Run for Max Distance
rest 2 minutes x 3 sets
– rest 4 minutes –
8 Hang Dumbell Squat Clean
2 minute Assault Bike
rest 2 minutes x 3 sets
– rest 4 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

Wednesday 6.21.17

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PERFORMANCE
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. 15 minutes to Build to Heavy Single Power Jerk
C. “Freddy’s Revenge”
5 Rounds
5 Shoulder to Overhead 185/135#
10 Burpees
FITNESS
A. Power Jerk Prep
BN Front Rack Mobility x 20s/arm + 30s/ both
Strict Press w/ pause at top x 3 reps
1/4 OHS w/ pause x 3 reps
Power Jerk x 5-8 reps
B. Every 2:30 x 6 sets
Strict Press x 2 reps + Single Arm Ring Row @31X1 x 4-6/arm
C. “Freddy’s Revenge”
5 Rounds
5 Shoulder to Overhead
10 Burpees

Tuesday 6.20.17

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PERFORMANCE
A. Snatch Prep – Performance- Barbell Fitness – Barbell or PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. 15 minutes to build to Max in Complex
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1
C.  CrossFit Open Workout 14.1
Complete as many rounds & reps as possible in 10 minutes:
30 Double Unders
15 Power Snatch 75/55#
FITNESS
A. Snatch Prep – Performance- Barbell Fitness – Barbellor PVC
Shrug x 3 reps
Hip Snatch Hi Pull x 3 reps
Overhead Squat w/ pause at bottom x 3 reps
Hip Snatch x 3 reps
Snatch from above knee w/ pause x 4-8 reps
B. Four Sets:
Barbell Romanian Deadlift @32X1 x 6 reps
rest 20 seconds
Barbell Bench Press @30X1 x 8 reps
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. CrossFit Open Workout 14.1
Complete as many rounds & reps as possible in 10 minutes:
30 Double Unders
15 DB Power Snatch