Blog Search

Friday 5.26.17

By: 0

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. Clean Pull w/ pause in extension + Clean from above knee +Front Squat w/ pause at bottom position x 1
14 minutes to Build to Heavy Single in Complex
C. Complete as many sets of the following until you complete 30 reps
60 seconds of 135/95# Ground to Overhead
rest 60 seconds
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 15 minutes
Minute 1 – Deadlift @50X1 x 3 reps
Minute 2 – Wall Walk w/ 3s pause at top of each rep x 2-4 reps
Minute 3 – Rest
x 5 sets
C. Complete as many sets of the following until you complete 30 reps
60 seconds of Dumbbell ManMakers
rest 60 seconds

Wednesday 5.24.17

By: 0

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. Power Jerk x 1 rep
14 minutes to Build to Heavy Single
C. Four Rounds for time:
12 Dumbbell Shoulder to Overhead 50/35#
15 Knees to Elbows
18 Box Jump w/ step down 24/20″
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.  Strict Press x 2 reps
14 minutes to Build to Heavy Double
C. Four Rounds for time:
12 Dumbbell Push Press
15 Knees to Elbows
18 Box Jump w/ step down

Tuesday 5.23.15

By: 0

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. Snatch Pull w/ pause in extension + Snatch from above knee + OHS w/ pause at bottom position x 1
14 minutes to Build to Heavy Single in Complex
C. For Time:
20 Deadlift 155/105#
600m Run
20 Deadlift 155/105#
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. Five Sets:
Double Dumbbell Single leg Romanian Deadlift @31X1 x 7/leg
rest 20 seconds
Bench Press @30X1 x 8 reps
rest 20 seconds
Single Arm Farmer Carry x 50ft/arm
rest 75-90 seconds
C. For Time:
20 Deadlift
600m Run
20 Deadlift

Monday 5.22.17

By: 0

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. Back Squat x 3 reps –
14 minutes to Build to Heavy Triple
C.  Complete as many rounds and reps as possible in 4 minutes:
4 Back Squat 135/95#
8 Toes to Bar
rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes:
4 Front Squat 135/95#
8 Burpees over bar lateral
rest 2 minutes
Complete as many rounds and reps as possible in 4 minutes:
20 second Double KB Front Rack Wall Sit 55/35#
100m Run

Sunday 5.21.17

By: 0

PERFORMANCE/FITNESS
Warm up –
Foam Roll x 5-7 minutes
Ankles, Hamstrings, IT band, Tspine, Lats
Wall Squat x 10
Goblet Squat x 10
+
Pushup 30:30 x 2 Rest in top
Air Squat 30:30 x 2 Rest in Bottom
+
Gymnastics Work –
A. HS Hold Stomach to wall – 30:60s x 3
B. Bar Hang 30:60s x 3
C. Arch up Hold 30:30 x 3
+
13 minute Amrap
15 Goblet Squat 55/35#
1 Burpee box Jump over 30/24″
15 Goblet Squat
2 Burpee box Jump over 30/24″
15 Goblet Squat
3 Burpee box jump over 30/24″
15 Goblet Squat
4 Burpee box jump over 30/24″
etc…..

Saturday 5.20.17

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Toes to Rings x 8 reps *3s/ lower in each rep*
Single Arm Overhead Carry x 50ft/arm
Dumbell Hammer Curl @41X1 x 10 reps
B. “XOXO”
5 minute Amrap – Burpee Pullup, Burpee CTB Pullup, Burpee MU, or Burpee Toes to bar
4 minute Amrap – Wall Ball 20/14#
3 minute Amrap – Cals on AB or Row
2 minute Amrap – Wall Ball
1 minute Amrap – Burpee Pullup

Friday 5.19.17

By: 0

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. Clean Pull w/ pause in extension + Clean from above knee + Front Squat  w/ pause at bottom position x 10 minutes of work
Experienced – 6-8 sets
Novice – 8-10 sets
C. “Elizabeth”
For time:
21.15.9
Power Clean 135/95#
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 @50X1 x 3 reps
rest 20 seconds
Wall Walk w/ 3s pause at top of each rep x 2-4 reps
rest 90 seconds
C. “Fitness Elizabeth”
For Time:
21.15.9
Clean Hi Pull
Ring Dip

Thursday 4.18.17

By: 0

PERFORMANCE/FITNESS
A. Three Sets:
Dumbbell Front + Reverse Lunge x 5/leg
rest 10s
Weighted Plank on Elbows x 30 seconds
rest 10s
Single arm Bottoms up Carry x 30ft/arm
rest 60s
B. 0:00 – 10:00
30 Strict Handstand Pushups or Perfect Form Pushups
60/40 Cal Row
10:00 – 20:00
50 Burpees
30 Chest to Bar Pullups, 20/15 Strict Pullup, 15 Muscle ups
20:00 – 30:00
1k Run

Wednesday 4.17.17

By: 0

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. Five Sets:
Power Jerk w/ pause in catch of first rep x 2 reps
rest 20 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 90 seconds
C. Every 5 minutes x 4 sets (20 minutes)
6 Dumbell Burpees 50/35# per hand
100m Run
5 Renegade Row
100m Run
4 Dumbell Push Press
100m Run
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. Five Sets:
Strict Press @31X1 x 5 reps
rest 20 seconds
Single Arm Ring Row @31X1 x 5-6/arm
rest 90 seconds
C. Every 5 minutes x 4 sets (20 minutes)
6 Dumbell Burpees
100m Run
5 Renegade Row
100m Run
4 Dumbell Push Press
100m Run