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Monday 11.27.17

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11.27.17

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. Five Sets:

Front Squat @30X1 x 2 reps

Rest 20 seconds 

Gymnastics Upper Body Vertical Pulling of Choice 

rest 2 minutes 

Upper Body Pulling Options

  1. Legless Rope Climb x 1 
  2. Rope Climb w/ legs x 1 
  3. Weighted Pullup x 1-3 reps 
  4. Strict Pullup @2222 x 2-5 reps 
  5. Kipping Pulllup x 3-8 Reps 

C.  “Strict & Squatty V2

Every 2 minutes x 12 sets (24 minutes) 

Heavy Back Squat x 1 rep

Strict HSPU or L Press x 2 reps 

Strict Pullup x 3 reps 

D. Decompression x 1-2 sets/ side

Sunday 11.26.17

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11.26.17
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
Mountain Climber w/ pause at top x 30 seconds
Spider Plank on Elbows x 30 seconds
Plank on Elbows x 30 seconds
Rest 60 seconds

C. Complete as many rounds and reps as possible in 4 minutes
27/21 Cal Row or AB
27 Burpees
27 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
21/15 Cal Row or AB
21 Burpees
21 Kettlebell Swing 55/35#
rest 4 minutes
Complete as many rounds and reps as possible in 4 minutes
15/12 Cal Row or AB
15 Burpees
15 Kettlebell Swing 55/35#

Saturday 11.25.17

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11.25.17
Saturday
PERFORMANCE/FITNESS
A. Three Sets:
Banded Pull Aparts x 10-12 reps
rest 10s
Rear Delt Fly x 10-12 reps
rest 10s
Dumbell Side Raise Hold x 20-30s
rest 60s

B. In Teams of Three, alternating complete rounds:
Complete as many rounds as possible in 15 minutes of:
3 Power Clean 135/95#
6 Burpee Box Jump Overs 24/20″

rest 5 minutes:
Complete as many rounds as possible in 15 minutes of:
10 Kipping Pullups or 5/3 Strict Pullups
20 Goblet Squat 55/35#

Friday 11.24.17

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11.24.17
Friday
PERFORMANCE/FITNESS
A. Four Sets of:
Squat x 6 reps @22X1
rest 45 seconds
Ring Row x 10 reps @2111
rest 45 seconds

Squat – Depending on Experience
CFHH = Front Squat
Friends & Family – Back or Goblet

B.
Pushup
30 seconds on
30 seconds off
x 4 sets
-rest 2 minutes-
Strict Pullup
30 seconds on
30 seconds off
x 4 sets
-rest 2 minutes-
Air Squat
30 seconds on
30 seconds off
x 4 sets
-rest 2 minutes-
Mountain Climbers
30 seconds on
30 seconds off
x 4 sets

Thursday 11.23.17

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11.23.17
Thursday
Thanksgiving
PERFORMANCE/FITNESS
Each person needs set of DBs and 1 KBS

1 – Wall Climb or Pushup
2 – Renegade Rows
3- Dumbbell Thrusters
4 – Box Jumps w/ stepdown
5 – Dumbbell Ground to Overhead
6 – Chest to Bar Pullups or Ring Rows
7- Burpees
8- Kettlebell Swings or Mountain Climbers
9- Toes to bar or V ups
10- Goblet Squats
11- Dips or Floor Press
12 – Dumbbell Burpees

Just like 12 days of Christmas but for Thanksgiving
1 Wall Climb
2 Renegade Row + 1 Wall Climb
3 DB Thrusters + 2 Renegade Row + 1 Wall Climb
etc…

Wednesday 11.22.17

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11.22.17
Wednesday
PERFORMANCE/FITNESS
“IWT”
20 seconds Amrap Manmakers
40 seconds Amrap Burpee Box Jump over or Step overs
90 second Row for Meters
rest 2 minutes x 3 sets
– rest 3-4 minutes –
20 seconds Overhead Plate Lunges 45/35#
20 seconds Max Burpees
20 Seconds Max Overhead Plate Lunge
90 seconds Assault Bike, Ski
rest 2 minutes x 3 sets
– rest 3-4 minutes-
Two – Three Sets
Hollow Hold x 10s
Arch up x 20 reps
Toe Touch x 30 reps
Russian Twist x 40/side
Plank on Elbows x 50 seconds

IWT can be partner workouts. Work:Rest if necessary.

Tuesday 11.21.17

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11.21.17
Tuesday
PERFORMANCE/FITNESS
A. Four Sets of:
Barbell or Dumbbell Floor or Bench Press x 6-8 reps
rest 45 seconds
SeeSaw Dumbbell/ Kettlebell Row x 8 reps per arm
rest 45 seconds
FLR x 30-60 seconds
rest 45 seconds

B. “Dumbbell Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 DB Renegade Row
10 Pushups
15 Air Squat

Monday 11.20.17

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11.20.17
Monday
PERFORMANCE/FITNESS
A. Four Sets:
Single Leg Romanian Deadlift x 5 per leg @2011
rest 30 seconds
Lateral Step ups x 5 per leg (Sub X band Walks if necessary)
rest 30 seconds
Deadbug x 5 reps w/ pause in furthest point w/o over extension
rest 30 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell/Kettlebell Step overs 55/35#
30 seconds Double Kettlebell or Dumbbell Front Rack Hold
12 Burpees