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Wednesday 3.8.17

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PERFORMANCE –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 4-6/leg
Theraband External Rotations x 10/arm
 
B. Every minute on the minute x 16 minutes: 
Evens: 20 seconds Max Power Snatch (95-115/65-75#)
Odds: Banded Horizontal Row x 10-12 reps 
 
C. 14 Minute AMRAP: 
80 Double Unders or 250 Single Unders 
40 Toes to Bar 
30 Burpees 
20 Hang Squat Snatch (95/65#) 
10 Muscle Ups OR 10 Chest to Bar Pull Ups + 10 Ring Dips/Push-Ups 
 
FITNESS –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 8/leg
Theraband External Rotations x 10/arm
 
B. Five Sets:
Weighted Glute Bridges with Shoulders on Bench x 10-12 reps 
Rest 20 seconds
Bottom of Pushup Hold 1” off Ground x 30-40 seconds 
Rest 20 seconds
Straight Leg Crawl x 20 steps Forward + 20 steps backwards
Rest 20 seconds
 
C. 14 Minute AMRAP: 
80 Double Unders or 250 Single Unders
40 Toes to Bar or Hanging Knee Raises 
30 Burpees 
20 Overhead Plate Lunge Steps (45/25# – 10/leg) 
10 Jumping Chest to Bar Pull-Ups  

Tuesday 3.7.17

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PERFORMANCE/FITNESS
A. Prehab x 2 sets:
Goblet Squat w/ 1 second pause at bottom of each rep x 10 reps 
Scap Swimmers x 5 reps/direction
 
B. Five sets:
Front Squat x 7 reps @ 30X1 OR Double KB Front Squat x 10 reps + Barbell Front Rack Mobility Drill (*moderate weight – nothing over 80%)
Rest 45 seconds
Double Dumbbell/Kettlebell Bent Over Row x 10-12 reps
Rest 45 seconds
Jump Rope Technique Work x 60 seconds
Rest 45 seconds
 
C. As many calories as possible in 3 minutes of:
30 Mountain Climbers (R+L = 1) 
20 Wall Balls (20/14# to 10/9 ft) 
Max Calorie Row or Airdyne in Remaining Time 
rest 1 minute between sets 
x 5 sets 

Monday 3.6.17

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PERFORMANCE 
A. Prehab x 2 sets:
Standing Straight Leg Kick Backs x 6-8/leg
Scap Push-Ups x 10 reps
 
B. Every minute on the minute x 16 minutes:
Evens: Clean Lift Off w/ pause at mid-thigh + Clean Pull with Pause in Extension + Clean (1+1+1) 
Odds: Dumbbell Press in Split x 6 reps @30X1
 
C. For Time:  
21.15.9
Power Cleans (95/65#)
Burpee Box Jump Overs (24/20″)
 
FITNESS –
A. Prehab x 2 sets:
Standing Straight Leg Kick Backs x 6-8/leg
Scap Push-Ups x 10 reps
 
B. Four Sets:
Clean Grip Romanian Deadlift x 8-10 reps @ 30X1
Rest 45 seconds
Wall Climb x 3 reps with 3 second pause at top of each rep OR Box Handstand Hold x 45-60 seconds
Rest 45 seconds
Double Kettlebell Towel Hold x 45-60 seconds (55-70#/35-55# per hand)
Rest 45 seconds
 

C. For Time:

21.15.9
Kettlebell Swings (55/35#)
Burpee Box Jump Overs (24/20″)

Sunday 3.5.17

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PERFORMANCE/FITNESS
A. 3 Minute Squat Hold
B.  Gymnastics Mobility Work
Every minute on the minute x 10 minutes
Even – Crab Hold x 30 seconds
Odd – PVC Pass through x 8-10 reps
 
C. Kettlebell Work x 3 sets / arm
6 Overhead Situp
8 Overhead Lunge Steps
10/side Front Rack Lateral Lunge
12 Single Arm Kettebell Swing
D. Rower or Assault Bike:
2 Minutes easy pace straight into 60 seconds hard pace x 2 sets
-rest 3 minutes-
90 seconds easy pace straight into 45 seconds hard pace x 3 sets
-rest 3 minutes-
60 seconds easy pace straight into 30 seconds hard pace x 4 sets

Saturday 3.4.17

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PERFORMANCE/FITNESS
A. Three Sets:
MedBall Hamstring Curls x 12-15 reps
Ring Row or False Grip Ring Row with Pause at Top x 6-8 reps (feet elevated if possible)
Straight Leg Toe Touches x 20 reps + Heel taps x 12 reps/side
B. In teams of 2, with only one partner working at a time, complete as many rounds and reps as possible in 23 minutes of:
100 Wall Balls (20/14#)
50 Burpee Box Jump Overs
100 Kettlebell Swings (55/35#)

Thursday 3.2.17

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PERFORMANCE/FITNESS
A. Four Sets:
Double KB Front Rack Wall Sit Hold x 45-60 seconds
Rest 45 seconds
Single Arm Overhead Carry + Single Arm Farmer Carry x 50ft per arm
Rest 45 Seconds
Pallof Press x 12-15 reps/side
Rest 45 seconds
B. As many rounds and reps as possible in 6 minutes of:
15/12 Cal Row
15 Dumbbell Thrusters (35/25#)
rest 3 minutes
As many rounds and reps as possible in 6 minutes of:
15 Kettlebell Swings (55/35#)
10 Goblet Reverse Lunge Steps (55/35#)
5 Burpees
rest 3 minutes
As many rounds and reps as possible in 6 minutes of:
15/12 Cal AB
12 Dumbbell Step up alternating legs 40/30# per hand 24/20”
9 Toes to bar

Wednesday 3.1.17

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PERFORMANCE –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 4-6/leg
Theraband External Rotations x 10/arm
B. Eight Sets:
Snatch Pull w/ pause in Extension + Power Snatch (1+1) x 1.1 with 10 second rest between each Cluster
rest 10 seconds
Banded Horizontal Row x 10-12 reps
rest 60 seconds
C. As many rounds and reps as possible in 10 minutes of:
30 Double-Unders or 90 Single Unders
5 Dumbbell Snatch R Arm + 10 Overhead Dumbbell Lunge Steps R Arm (50/35#)
5 Dumbbell Snatch L Arm + 10 Overhead Dumbbell Lunge Steps L Arm (50/35#)
FITNESS –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 8/leg
Theraband External Rotations x 10/arm
B. Five Sets:
Weighted Glute Bridges with Shoulders on Bench x 6-8 reps *Pause at top of each rep**
Rest 45 seconds
Bottom of Pushup Hold 1” off Ground x 20-30 seconds **Shoulders externally rotated the entire time**
Rest 45 seconds
Straight Leg Crawl x 20 steps Forward + 20 steps backwards
Rest 45 seconds
C. As many rounds and reps as possible in 10 minutes of:
30 Double-Unders or 90 Single Unders
5 Dumbbell Snatch R Arm + 10 Overhead Dumbbell Lunge Steps R Arm (50/35#)
5 Dumbbell Snatch L Arm + 10 Overhead Dumbbell Lunge Steps L Arm (50/35#)

Wednesday,March 1, 2017

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WEDNESDAY
PERFORMANCE –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 4-6/leg
Theraband External Rotations x 10/arm
B. Eight Sets:
Snatch Pull w/ pause in Extension + Power Snatch (1+1) x 1.1 with 10 second rest between each Cluster
rest 10 seconds
Banded Horizontal Row x 10-12 reps
rest 60 seconds
C. As many rounds and reps as possible in 10 minutes of:
30 Double-Unders or 90 Single Unders
5 Dumbbell Snatch R Arm + 10 Overhead Dumbbell Lunge Steps R Arm (50/35#)
5 Dumbbell Snatch L Arm + 10 Overhead Dumbbell Lunge Steps L Arm (50/35#)
FITNESS –
A. Prehab x 2 sets:
Bottoms Up KB RDL’s x 8/leg
Theraband External Rotations x 10/arm
B. Five Sets:
Weighted Glute Bridges with Shoulders on Bench x 6-8 reps *Pause at top of each rep**
Rest 45 seconds
Bottom of Pushup Hold 1” off Ground x 20-30 seconds **Shoulders externally rotated the entire time**
Rest 45 seconds
Straight Leg Crawl x 20 steps Forward + 20 steps backwards
Rest 45 seconds
C. As many rounds and reps as possible in 10 minutes of:
30 Double-Unders or 90 Single Unders
5 Dumbbell Snatch R Arm + 10 Overhead Dumbbell Lunge Steps R Arm (50/35#)
5 Dumbbell Snatch L Arm + 10 Overhead Dumbbell Lunge Steps L Arm (50/35#)

Tuesday, February 28, 2017

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TUESDAY
PERFORMANCE/FITNESS
A. Prehab x 2 sets:
Goblet Squat w/ 1 second pause at bottom of each rep x 10 reps **Lighter the better**
Scap Swimmers x 5 reps/direction
B. Four sets:
Front Squat x 8 reps @ 30X1 OR Double KB Front Squat x 8 reps + Barbell Front Rack Mobility Drill **Build to a Heavy 8 Reps today** 
Rest 45 seconds
Double Dumbbell/Kettlebell Bent Over Row x 8-10 reps
Rest 45 seconds
Jump Rope Technique Work x 60 seconds
Rest 45 seconds
C. Every 4 minutes x 5 sets (20 minutes):
Row or Assault Bike x 20/14 Cals
Dumbbell Hang Squat Clean 50/35# per hand x 10 reps
Burpees x 8 reps