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Sunday – 7.30.17

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Sunday – 7.30.17
PERFORMANCE/FITNESS
A. Gymnastics
Inchworm x 7 reps
+
Three Sets:
Bottom of Pushup Hold x 15-20s
Ring Row Hold x 15-20s
Double Kettlebell Front Rack Wall Sit x 30s

**Constant Tension on all holds, retracted shoulders, External Rotation of Hips**

B. Midline Work
Three Sets:
Hanging Knee Tuck x 20-30s **knees together**
Situp w/ Plate Overhead x 12-15 reps
Russian Twist x 20 reps

C.  Teams of 3 alternate complete full rounds complete as many rounds as possible in 10 minutes of:
10 Wall Ball 20/14#
5 Burpees AFAP

Friday – 7.28.17

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Friday – 7.28.17
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 the knee + Clean from Ground + Jerk (Power or Split) x 2 reps Every 2 minutes x 5 sets

C. For Time:
21 Deadlift 155/105#
400m Run
rest 3 minutes
15 Deadlift 185/125#
400m Run
rest 3 minutes
9 Deadlift 225/155#
400m Run
rest 3 minutes
6 Deadlift 255/165#
400m Run
rest 3 minutes
3 Deadlift 275/185#
400m Run

**Scaling
Run should be 1:40 or less, Scale to keep intensity High on Run

Deadlift – 21s ub, 15s 1-2 quick sets, 9s sub 20s of work, 6s ub 15s work, 3s sub 10s of work.

Scale up option 225/155, 255/165, 275/185, 315/205, 365/225#**

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. Three Sets:
Double Dumbell Romanian Deadlift @30X1 x 12 reps
rest 10s
Single Leg Hip Thrust x 12 reps AFAP
rest 20 seconds
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds

C. For Time:
21 Deadlift
400m Run
rest 3 minutes
15 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
9 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
6 Deadlift @5-10% Heavier
400m Run
rest 3 minutes
3 Deadlift @5-10% Heavier
400m Run

Thursday – 7.27.17

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Thursday – 7.27.17
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. Four Sets:
Complete as many rounds and reps as possible in 3 minutes
9 Air Squat
6 Hang Db Power Clean
3 Burpees
rest 2 minutes btw sets, pick up where you left off

Wednesday – 7.26.17

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Wednesday – 7.26.17
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. Four Sets:
Back Squat @32X1 cluster x 1.1.1. **Look to use 70-80% of BS HS, 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. Complete as many reps as possible in 12 minutes:
1 minute of Assault Bike
1 minute of Double Kettlebell Front Squat 55/35# per hand
2 minutes of Assault Bike
2 minutes of Double Kettlebell Front Squat 55/35# per hand
3 minutes of Assault Bike
3 minutes of Double Kettlebell Front Squat 55/35# per hand

**Perfect Partner Workout**

Tuesday – 7.25.17

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Tuesday – 7.25.17
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. Three Sets:
Deficit Deadlift w/ full reset in each rep x 6 reps **Use 70-80% of 5RM, Perfect Technique + Speed**
rest 20 seconds
Single Arm DB Press + Single Arm Push Press x 4+6/arm
rest 90 seconds

C. For Time
1000m Row
– immediately into-
Three Rounds
10 Push Press 95/65#
15 Box Jump 24/20″
– immediately into-
40 Toes to Bar

Monday – 7.24.17

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Monday – 7.24.17
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 the knee + Snatch from Ground x 2 reps Every 2 minutes x 5 sets

C. Complete as many rounds & reps as possible in 15 minutes
20 Kettlebell Swings 55/35#
20 Situps
400m Run

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 Power Snatch x 5 reps per arm
rest 10 seconds
Single Arm Dumbbell Lunge x 10 steps /arm
rest 20 seconds
FLR x 30-60 seconds
rest 60 seconds

C. Complete as many rounds & reps as possible in 15 minutes
20 Kettlebell Swings 55/35#
20 Situps
400m Run

Sunday – 7.23.17

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Sunday – 7.23.17
PERFORMANCE/FITNESS
Warm up
2 x 5 Wall Squat
1 x 15-20 PVC Pass Through
1 x 60s Deep Lat Stretch off Rig
2 x 5 RDL per leg
+
Three Sets:
Ring Row x 8-12 reps
Bottom of Pushup Hold x 20-30s
Russian Twist x 30/side
+
Partners Break up as you see fit
0- 10: 00- 2k Row Time Trial
10:00 – 20:00 – 150 Kettlebell Swings 70/55#
20:00 –  150 Wall Ball 20/14#

Saturday – 7.22.17

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Saturday – 7.22.17
PERFORMANCE/FITNESS
A. Three Sets:
Double Dumbbell Single Leg RDL x 7/leg
rest 20 seconds
Front Rack Wall Squat Hold x 20-30 seconds
rest 20 seconds
Farmer Carry x 100ft
rest 60 seconds

B. Teams of Four, complete three rounds each of:
35/25 Cal Row
30 Thruster 95/65#
20 Burpees

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Friday – 7.21.17

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Friday – 7.21.17
PERFORMANCE
A. Split Jerk Prep
Front Rack Mobility x 30s both arms
Press x 2 reps
Dip hold x 3 reps
Press in Split x 3 reps
Spit Jerk w/ hold in catch x 3-6  reps

B. Clean from below knee + Clean from ground + Jerk (Power or Split)
x 12 minutes to build to Heavy Single

C. Every 3 minutes x 6 sets (18 minutes)
5 Hang Power Clean **Heavy but UB Here**
90 second Max Calorie Row/ AB/ Ski

**look to rotate through the machine each set**

FITNESS
A. Split Jerk Prep
Front Rack Mobility x 30s both arms
Press x 2 reps
Dip hold x 3 reps
Press in Split x 3 reps
Spit Jerk w/ hold in catch x 3-6  reps

B. Four Sets:
Double Dumbell Romanian Deadlift @30X1 x 8 Heavy Reps
rest 10s
Single Leg Hip Thrust x 12 reps AFAP
rest 20s
Single Arm Overhead DB Carry x 50ft/arm
rest 60 seconds

C. Every 3 minutes x 6 sets (18 minutes)
5 Hang DB or BB Power Clean **Heavy but UB Here**
90 second Max Calorie Row/ AB/ Ski

**look to rotate through the machine each set**