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Friday 6.16.17

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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. Every 2 minutes x 6 sets (12 minutes)
Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 2
C.  Every 4 minutes x 5 sets (20 minutes)
20/15 Cal Row
10 Hang Power Clean 135/95#
100m Shuttle Sprint (50m out & Back)
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 minute on the minute x 12 minutes
Even – Deadlift @50X1 x 3 reps
Odd – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
C. Every 4 minutes x 5 sets (20 minutes)
20/15 Cal Row
10 Double Kettlebell Russian Swing
100m Shuttle Sprint (50m out & Back)

Thursday 6.15.17

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PERFORMANCE/FITNESS
A. Two Sets:
Kettlebell Goblet Hold Front + Lateral + Reverse Lunge x 8 reps / leg (Front + Lateral + Reverse =1)
rest 20 seconds
Double KB Bent over Row @32X1 x 12 reps
rest 20 seconds
Deadbug x 5/side
rest 60 seconds
B. Complete as many rounds and reps as possible in 20 minutes:
400m Run
30 Wall Ball 20/14#
30 Box Jump w/ Step down 24/20”

Wednesday 6.14.17

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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. Four Sets:
Power Jerk x 2 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
5 Chest to Bar Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar
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. Four Sets:
Strict Press x 4 reps
rest 45 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 45 seconds
C. Complete as many rounds & reps as possible in 8 minutes:
3/2 Strict Pullups
30ft Front Rack Walking Lunge 55/35# kb per hand
5 Wall Ball 20/14#
rest 4 minutes
Complete as many rounds & reps as possible in 8 minutes:
5 Strict HSPU or perfect form pushup
10 Kettlebell Swing 55/35#
5 Toes to bar

Tuesday 6.13.17

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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. Every 2 minutes x 6 sets (12 minutes)
Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 2
C.  For Time
21 Deadlift 155/105#
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift 155/105#
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift 155/105#
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar
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 8 reps
rest 20 seconds
Single arm Dumbbell Bench Press @30X1 x 10/arm
rest 20 seconds
Sled Push @grinder weight x 50ft
rest 75-90 seconds
C. For Time
21 Deadlift
21 Burpees over Bar
42 Double unders
rest 3 minutes
15 Deadlift
15 Burpees over Bar
30 Double unders
rest 3 minutes
9 Deadlift
9 Burpees over Bar
18 Double unders
rest 3 minutes
3 minute Amrap
Max Burpees over Bar

Sunday 6.12.17

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PERFORMANCE/FITNESS
A. Back Squat Prep
Bar on Top of knees Ankle Stretch x 30s
ARE Squat x 5/ per position Heels, Flat, Toes Elevated
Squat hold w/ Knee Drive out x 10s on 10s off x 2 sets
Squat Prep x 3 minutes
B. Four Sets:
Back Squat @30X1 x 3 reps
rest 20 seconds
Legless Rope Climb x 1 rep
rest 90 seconds
Scaling options for Upper Body Pulling
  1. Rope Climb w/ legs
  2. Towel Pullup @3030 x 2-3 reps 
  3. Strict Pullup @3030 x 2-3 reps
C.  For Time:
9.12.15.12.9
Overhead Squat 95/65#
Burpee Box Jump 24/20”

Sunday 6.11.17

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PERFORMANCE/FITNESS
Warmup –
1 x 10 Ankle Taps against Wall
2 x 5 Wall Squat w/ 3s pause at bottom of each rep
1 x 10 PVC Pass Throughs
1 x 5 Scap Pullup w/ 3s hold at top
1 x 5 Scap Pushup
+
3 Rounds
Strict Supinated Pullup w/ 1s pause x 3-7
HS Hold back or stomach x ME
V up x 25-30
+
24 minute Clock –
Every 6 minutes Starts a new round
300m Run
20 Kettlebell Swings
10 Pullups
3-5 Wall Climbs

Saturday 6.10.17

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PERFORMANCE/FITNESS
A. Three Sets:
Goblet Squat @55X1 x 3 reps
Crawl x 10 steps forward + 10 backward
Crawl x 10 steps lateral in each direction
Russian Twist x 20/side
B. Teams of 2 break up movements evenly
For time:
10 Toes to Bar
20 Dumbbell Push Press 45/35#
30 Ring rows
40 Dumbbell Step ups 45/35# 24/20″
50 Pushups
60 Situps
700m Row
rest 5 minutes then back up ladder

Friday 6.9.17

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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.   10 minutes to build to Heavy Single-
Clean Pull w/ pause in extension + Clean from above knee + Front Squat w/ pause at bottom position x 1 reps
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup 
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. Four Sets:
Deadlift Cluster @50X1 x 3 reps
rest 20 seconds
Turkish Get up 2/arm
rest 90 seconds
C. 2017 Regional Event #2
21.15.9
Dumbell Snatch 80/55#
Ring Dip
Scaling Options for Dip – 
  1. Ring w/ Foot Assistance
  2. Box w/ Foot Assistance 
  3. Pushup 

Thursday 6.8.17

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PERFORMANCE/FITNESS
A. Three Sets:
Kettlebell Goblet Hold Front + Lateral + Reverse Lunge x 5 reps / leg
rest 20 seconds
Double KB Bent over Row @32X1 x 8 reps
rest 20 seconds
Deadbug x 5/side
rest 60 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
500m Run
Strict Handstand Pushup x Max Reps in remaining time
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
Dumbell Burpee Step overs 24/20” 40/30# per hand
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
Dumbell Thruster x 5 reps 40/30# per hand
Kipping Pullup x 5 reps or 3/2 Strict Pullup
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes of:
30 Double unders or 90 Singles
10 Toes to Bar

Wednesday 6.7.17

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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. 10 minutes to Build to Heavy Single Power Jerk
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets
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. 10 minutes to Build to Heavy Double Strict Press
C. Four Sets for Max Reps:
Against a 2 minute Running Clock
Row 300/250 Meters
Push Press x Max Reps @115/75#
rest 2 minutes btw sets