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Wednesday 8.9.17

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PERFORMANCE/FITNESS
A. Three Sets:
Bottom of Dip hold x 15-30 seconds
Chest to Bar Hold x 15 -30 seconds
Farmer Carry 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. IWT
Hang Power Clean x 8 reps (Performance – Barbell, Fitness – Barbell or Dumbbell)
2 minute Row for Cals (50/35 is goal)
rest 2 minutes x 3 sets
– rest 4 minutes –
Goblet Squat x 12 reps
Jumping Squat x 15 seconds Amrap
300-400m Run (Run sub 90 seconds, Intensity is focus here)
rest 2 minutes x 3 sets

Tuesday 8.8.17 

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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. Four Sets:
Front Squat w/ 3s pause in first rep only x 5 reps
rest 20 seconds
Wide Grip Barbell Bent over Row x 10-12 reps
rest 90 seconds

C. For time:
30.20.10
Knees to Elbows
Dumbell Step ups 50/35# **Each Step counts as a rep**

Monday 8.7.17

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

C. Three Rounds for time
500/400m Row
15 Thruster 115/75#
21 Box Jump w/ step down 24/20”

**Thruster should be done in 1-2 sets**

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. Three Sets:
Clean Grip Romanian Deadlift @30X1 x 6 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.  Three Rounds for time
500/400m Row
15 Thruster
21 Box Jump w/ step down 24/20”

**Thruster should be done in 1-2 sets**

Friday – 8.4.17

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8.4.17
Friday
PERFORMANCE
A. Clean Prep
Front Squat w/pause 3 reps
Hip Clean x 3 reps
Clean from below knee x 3 reps
Clean lift off x 3 reps
Clean from Ground x 3-5 reps

B. Clean from below knee + Clean from ground + Jerk (Power or Split) x 15 minutes to Build to Max

**Full reset for Clean from ground**

C. Every 2 minutes x 10 sets:
3 Tough Push Press off Rack
20s Run/Sled/AD

FITNESS
A. Clean Prep
Front Squat w/pause 3 reps
Hip Clean x 3 reps
Clean from below knee x 3 reps
Clean lift off x 3 reps
Clean from Ground x 3-5 reps

B. Four Sets:
Double Dumbell Romanian Deadlift @30X1 x 8 reps
rest 10s
Single Leg Hip Thrust x 10 reps AFAP
rest 20 seconds
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds

C.  Every 2 minutes x 10 sets:
3 Tough Push Press off Rack **If using Dbs assistance to get in rack position if necessary**
20s Run/Sled/AD

Thursday – 8.3.17

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8.3.17
Thursday
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

**All movements can be weighted or deficit if best for rep range**

B. Three Rounds for Max Reps
60 seconds Burpee Pullups or Burpee Toes to Bar
60 seconds Dips (Ring or Off Box)
60 seconds Kettlebell Alternating Reverse Lunge
rest 60 seconds btw rounds

Wednesday – 8.2.17

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8.2.17
Wednesday
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 **Toes straight entire time**
Squat w/ 10s pause at the bottom x 2 reps
Back Squat @32X1 x 3-6 reps

B. Back Squat @32X1 – 14 minutes to build to Heavy Single
**In Sets 1-3 Double Kettlebell Bent over Row w/ 10s pause at top of last rep x 6***

C. Teams of two alternating Full Rounds, complete as many rounds and reps as possible in 18 minutes:
300m Run
25 Air Squats

**Scale Run to be Sub 90 seconds**

Tuesday – 8.1.17 

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8.1.17
Tuesday
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 5 reps **Build to 5RM**
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 2+4/arm
rest 90 seconds

C. Complete as many rounds & reps as possible in 14 minutes:
15/12 Cal Row
12 Hang Power Clean 95/65# or Fitness Dbs
9 Burpees over Bar

Monday – 7.31.17

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7.31.17
Monday
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 15 minutes to Build to Max

C. Complete as many rounds & reps as possible in 5 minutes
1 Rope Climb
20 Double unders
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
5 CTB Pullups
10 Kettlebell Goblet Jumping Squats
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
10 Pullups
20 Plate Overhead Lunge Steps 45/35#

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. Four Sets:
Hang Power Snatch x 3 reps per arm **3RM**
rest 10 seconds
Single Arm Dumbbell Lunge x 8 steps /arm
rest 20 seconds
FLR x 30-60 seconds
rest 60 seconds

C.  Complete as many rounds & reps as possible in 5 minutes
1 Rope Climb or 3 Heavy Renegade Row (L+R=1)
20 Double unders
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
5 CTB Pullups or 3/2 Strict Pullups
10 Kettlebell Goblet Jumping Squats
rest 3 minutes
Complete as many rounds & reps as possible in 5 minutes
10 Ring Rows
20 Plate Overhead Lunge Steps 45/35#