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Thursday 12.7.17

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12.7.17
Thursday
PERFORMANCE/FITNESS
A. Two Sets:
Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x 2-6
Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 12 reps
Scap Pushup @2222 x 2-6 reps
Double Dumbbell Romanian Deadlift @30X1 x 12 reps

B. “Knee Deep in it”
Complete as many rounds and reps as possible in 20 minutes
3 Strict Pullups
6 Pushups
9 Wall Ball 20/14#

C. Decompression x 1-2 sets/ side

Wednesday 12.6.17

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12.6.17
Wednesday
PERFORMANCE/FITNESS
A. Clean Grip Deadlift Prep
Hook Grip Introduction/ Explanation
Single Leg Romanian Deadlift x 3 / leg
Clean Grip Romanian Deadlift @30X1 x 5 reps
Clean Grip Deadlift @10s down 10s up Tempo x 2 reps
Clean Grip Deadlift @30X1 x 3-5 reps

B. Four Sets Sets:
Clean Grip Deadlift Cluster @70-80% @30X1 x 1.1.1 rest 10-15s btw clusters
rest 20 seconds
Gymnastics Upper Body Vertical Pushing of Choice
rest 2 minutes

Upper Body Pushing Options
Strict Handstand Pushup (Any Variation) x 2-6 reps
Strict Ring or Box Dip x 2-6 reps
Pushup @2222 x 2-5 reps
Handstand Walk (w/ spotter if necessary) x 10-20 ft

C. “Core Blaster”
Five Rounds for time:
12 Deadlift 155/105#
25 Situps

D. Decompression x 1-2 sets/ side

Tuesday 12.5.17

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12.5.17
Tuesday
PERFORMANCE
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps

B. Power Clean + Power Jerk (1+1) x Every 2 minutes x 6 sets (12 minutes)
Set #1 – x 2 reps @60%
Set #2 – x 2 reps @70%
Set #3 – x 2 reps @70%
Set #4 – x 2 reps @75%
Set #5 – x 2 reps @80%
Set #6 – x 2 reps @80%

C. “Grip it & Rip it”
Every 3 minutes x 7 sets (21 minutes)
10 Hang Dumbbell Clean & Jerks 40/25#
5 Dumbell Burpees
45 seconds Max Row, Assault Bike, or Ski

D. Decompression x 1-2 sets/ side

FITNESS
A. Clean Hi Pull Prep
Single Arm Front Rack Mobility x 15s/arm
1/4 Front Squat w/ 3s pause at bottom x 3 reps
Hip Clean Pull x 3 reps
Clean Hi Pull from above knee x 3 reps
Clean Hi Pull from Ground x 3-5 reps

B. Three Sets
Clean Hi Pull x 5 reps
rest 20 seconds
Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 10-12/arm
rest 20 seconds
Side Plank x 30-45 seconds/side
rest 75- 90 seconds

C. “Grip it & Rip it”
Every 3 minutes x 7 sets (21 minutes)
10 Hang Dumbbell Clean & Jerks 40/25#
5 Dumbell Burpees
45 seconds Max Row, Assault Bike, or Ski

D. Decompression x 1-2 sets/ side

12.4.17 Monday

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12.4.17
Monday
PERFORMANCE/FITNESS
A. Front Squat Prep
Behind Neck Front Rack Mobility x 20 seconds Hold
Front Squat w/ Barbell Behind Neck x 3 reps
Front Squat @10s down 10s up Tempo x 2 reps
Front Squat @30X1 x 3-5 reps

B. Four Sets:
Front Squat @30X1 x 2 reps
Rest 20 seconds
Gymnastics Upper Body Vertical Pulling of Choice
rest 2 minutes

Front Squat Percentages (Based off Heavy Double)
Set #1 – 2@70%
Set #2 – 2@70%
Set #3 – 2@75%
Set #4 – 2@80%

Upper Body Pulling Options
Legless Rope Climb x 1
Rope Climb w/ legs x 1 **1-2 Attempts if practicing**
Weighted Pullup x 1-3 reps
Strict Pullup @2222 x 2-5 reps **Choose Toughest Scaling Option**
Kipping Pulllup x 3-8 Reps **More about Technique here than breathing or speed**

C. “Tidal Wave”
Five Sets:
30 seconds Pullups
30 seconds Thruster 95/65#
Rest 60 seconds
30 seconds Cals on Rower
30 seconds Front Squat 95/65#
Rest 60 seconds

D. Decompression x 1-2 sets/ side

Sunday 12.3.17

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12.3.17

Sunday 

PERFORMANCE/FITNESS 

A. Gymnastics  – 

12 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 

B. Midline Work 

Three Sets: 

Side Plank Rotations on Elbow x 8-12/side 

Leg Lowering w/ 5 Count x 8-12 reps

Crawl Position Hold w/ Parter Push x 15 seconds 

C. Teams of two, break up as you see fit, complete as many rounds and reps as possible in 20 minutes of:

20 Kettelbell Swings 70/55#

30 Cal AB or Row

40 Wall Ball 20/14# 

Saturday 12.2.17

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12.2.17

Saturday

PERFORMANCE/FITNESS 

A. Three Sets:

Seated Single Arm Concentration Curl x 10-12 reps 

Reverse Grip PVC Banded Pressdown x 12-20 reps 

Weighted Sit up w/ DB on Chest x 12-15 reps 

B.  Teams of 2 breaking up as you see fit complete the following:

Three Rounds for time – 

50 Kettlebell Swing 55/35#

35 Burpee Box Jump over 24/20″

20 Ring Rows

Friday 12.1.17

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12.1.17

Friday

PERFORMANCE

A. Snatch + OHS Prep 

Overhead Squat @22X1 x 3 reps 

Hip Snatch x 3 reps 

Snatch from above knee x 3 reps 

Snatch  from Ground x 3-5 reps 

B. Snatch + Overhead Squat @22X1 (1+1) x 1 Rep Every 2 minutes x 7 sets (14 minutes) 

C. “LinchPin Gem” 

For time:

30 Chest to bar Pullups 

20 Overhead Squat 155/105#

15 Chest to Bar Pullups 

10 Overhead Squat 155/105#

D. Decompression x 1-2 sets/ side

FITNESS

A. Snatch + OHS Prep 

Overhead Squat @22X1 x 3 reps 

Hip Snatch x 3 reps 

Snatch from above knee x 3 reps 

Snatch  from Ground x 3-5 reps 

B. Four Sets:

Jumping Back Squat w 4s lower in each rep & NO Bounce out of bottom x 5 reps

rest 20 seconds 

Single Arm Plank on hands x 20-30s/ arm 

rest 2 minutes 

C. “LinchPin Gem” 

For time:

30 Jumping Chest to bar Pullups 

20 Heavy Goblet Squat 

15 Jumping Chest to Bar Pullups 

10 Heavy Goblet Squat 

D. Decompression x 1-2 sets/ side

Thursday 11.30.17

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11.30.17

Thursday

PERFORMANCE/FITNESS 

A. Three Sets:

Elevator Pullups (Pause 1/4 way up, 1/2 way up, 3/4 way up, & Top) x Max Reps reps 

Double Dumbbell Bent over Row w/ 10s hold at top of last rep x 8 reps

Scap Pushup @2222 x 2-6 reps 

Double Dumbbell Romanian Deadlift @30X1 x 8 reps 

B. “FUNbell IWT”

6-8 Dumbell Manmakers 30s of work or less here 

2 minute Row for Max Meters 

Rest 2 minutes x 3 sets 

Manmaker = Pushup Row L + Row R + Burpee up + Ground to Overhead

-rest 4 minutes – 

5 Dumbbell Thruster 50/35# per hand 

15s Max Burpees 

5 Dumbell Thruster 50/35#

90 second Assault Bike for Cals 

Rest 2 minutes x 3 sets 

C. Decompression x 1-2 sets/ side

Wednesday 11.29.17

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11.29.17

Wednesday 

PERFORMANCE/FITNESS

A.  Clean Grip Deadlift Prep 

Hook Grip Introduction/ Explanation 

Single Leg Romanian Deadlift x 3 / leg 

Clean Grip Romanian Deadlift @30X1 x 5 reps 

Clean Grip Deadlift  @10s down 10s up Tempo x 2 reps 

Clean Grip Deadlift @30X1 x 3-5 reps 

B. Six Sets:

Clean Grip Deadlift @30X1 x 1 rep

rest 20 seconds 

Gymnastics Upper Body Vertical Pushing of Choice 

rest 2 minutes 

Upper Body Pushing Options

  1. Strict Handstand Pushup (Any Variation) x 2-6 reps
  2. Strict Ring or Box Dip x 2-6 reps 
  3. Pushup @2222 x 2-5 reps
  4. Handstand Walk (w/ spotter if necessary) x 10-20 ft

C. “The Test”

2k Row Time Trial

D. Decompression x 1-2 sets/ side

Tuesday 11.28.17

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11.28.17 

Tuesday

PERFORMANCE

A.  Clean Hi Pull Prep

Single Arm Front Rack Mobility x 15s/arm

1/4 Front Squat w/ 3s pause at bottom x 3 reps 

Hip Clean Pull  x 3 reps 

Clean Hi Pull from above knee x 3 reps 

Clean Hi Pull from Ground x 3-5 reps 

B. Power Clean + Power Jerk (1+1) x 1 Rep Every 2 minutes x 7 sets (14 minutes) 

C.  “Hidden Heavy Grace” 

10 Rounds for time:

2 Burpee Box Jump over 30”

3 Clean & Jerk @65-70% of Max

4 Wall Ball 30/20# 

D. Decompression x 1-2 sets/ side

FITNESS

A. Clean Hi Pull Prep

Single Arm Front Rack Mobility x 15s/arm

1/4 Front Squat w/ 3s pause at bottom x 3 reps 

Hip Clean Pull  x 3 reps 

Clean Hi Pull from above knee x 3 reps 

Clean Hi Pull from Ground x 3-5 reps 

B.  Four Sets 

Clean Hi Pull x 5 reps

rest 20 seconds 

Single Arm Dumbbell Bench Press w/ Glute Bridge @30X1 x 6-8/arm 

rest 20 seconds 

Side Plank x 30 seconds/side 

rest 75- 90 seconds 

C.  “Hidden Grace” 

10 Rounds for time:

2 Tall Burpee Box Jump over 

4  Dumbell Clean & Jerk

6  Heavy Wall Ball 

D. Decompression x 1-2 sets/ side