Month: March 2016

Fitness, Performance, Ninja
Strength
Every minute on the minute for 14 minutes (7 sets)
Deadlift + Hang Power Clean + Push Jerk + Split Jerk

Fitness, Performance, Ninja Workout
Four rounds for time of:
14 Sit Ups
7 Ground to overhead 115/105#
3 Rope Climbs
Cash out is 100 Double Unders

Fitness, Performance, Ninja Workout
Every 8 minutes, for 40 minutes
(5 sets) of:
12 Front Squats
12 Step Back Front Rack Lunges
50m Sled Drag
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or
L-Seated Dumbbell Press

Build up across the 5 sets to something quite heavy.
Note times for each set, and weight that you finished with on the sled, squats, lunges & presses. Ideally, the front squats will be heavy enough that you need to break them up, same with the lunges.

Performance Strength
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Fitness, Performance Workout
For time:
Row 50 Calories
50 Kettlebell Swings 32/24 kg
Run 800 Meters

Fitness, Performance, Ninja Team Workout
In teams of two or three, complete the following for time in an Indian file style fashion:

A1: 20 Dumbbell Snatch 40/30kg
A2: 20 Dumbbell Snatch 40/30kg
A1: 30 Box Jumps 30/24”
A2: 30 Box Jumps 30/24”
A1: 40 Toes to Rope
A2: 40 Toes to Rope
A1: 10 Dumbbell Snatch 40/30kg
A2: 10 Dumbbell Snatch 40/30kg
A1: 20 Box Jumps 30/24”
A2: 20 Box Jumps 30/24”
A1: 30 Toes to Rope
A2: 30 Toes to Rope

*Athlete 1 must be finished the first exercise before Athlete 2 can start that exercise, as so on through the workout.

Fitness, Performance workout
Outdoor Workout
1.
Find a heavy object outdoor and lift it. No set reps or sets. Simply do what comes naturally to you. If you have a fireplace at home and you need to chop some wood, do this instead.
2.
3 rounds for time
1km run
100 air squats
50 sit ups

Fitness, Performance Skill
Kipping Pull Ups
Butterfly Pull Ups
Handstand Walking

Fitness Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Performance Gymnastics
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Unbroken Butterfly Pull Ups x 10-15
(If you don’t have a butterfly pull up, work on the motion)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Fitness, Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings 32/24 kg

Fitness, Performance Skill
Snatch

Fitness, Performance Strength
Every minute on the minute for 14 minutes (7 sets):
Station 1 – 1 Power Snatch
Station 2 – 3 Overhead Squats

Fitness, Performance Workout
Every minute on the minute for 15 minutes:
5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over
into. Restart at the top of the following minute.

EXTRAS
Every 2 minutes, for 10 minutes
(5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

Fitness Strength
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Performance Strength
Every 2 minutes, for 10 minutes
(5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Fitness Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Lateral Box Step-Overs
20 Push Press
40 Mountain Climbers

Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
20 Dumbbell Box Step-Overs
16/20″ box – 25/15kg DB’s
20 Push Press 95/65#
40 Double-Unders

Fitness, Performance Strength
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1

Fitness, Performance Workout
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups

Fitness, Performance, Ninja Workout
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press 115/75#
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
5 Deadlifts 225/155#
1 Rope Climb

Fitness, Performance Workout
With a running Clock:
Minutes 1 & 2: 400m Run + AMRAP OHS 135/95#
Minute 3: Rest
Minutes 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14#
Minute 6: Rest
Minutes 7 & 8: 400m Run + AMRAP Handstand push ups
Minute 9: Rest
Minutes 10 & 11: 35/25 Calorie Row + AMRAP OHS 135/95
Minute 12: Rest
Minutes 13 & 14: 400m Run + AMRAP Wall Balls, 20/14#
Minute 15: Rest
Minutes 16 & 17: 35/25 Calorie Row + AMRAP Handstand push ups