Thursday170316

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Fitness, Performance Strength

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

Fitness, Performance Skill
Kipping Pull Ups
Butterfly Pull Ups

Fitness, Performance Workout
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean 155/105#
2 Front Squats 155/105#
4 Front-Racked Reverse Lunges 155/105#
8 Chest-to-Bar/Pull-Ups/Jumping Pull Ups

Wednesday160316

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Warm Up/Skill
Spend 10-15 minutes working on muscle up and handstand technique

Fitness, Performance Gymnastics
Every 2 minutes, for 18 minutes:
Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2: Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Strict Toes to Bar x 5-8 reps @ 3111

Fitness, Performance Workout
Every 4 minutes, for 20 minutes
(5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Tuesday150316

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Fitness, Strength
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 8 reps
(try to perform with the same load or greater than was used last week)

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 @ 87%
(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, Performance Workout
For time:
40 Wall Balls
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Balls

Monday 140316

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Fitness, Performance Skill and Strength
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes
(5 sets):
Jerk x 1 rep
Build to today’s heavy single.

Fitness, Performance Workout
Three sets for max reps of:
60 seconds of Push Press 155/105#
60 seconds of Box Jumps 24/20″
60 seconds of Rest

Saturday 12 03 16

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Fitness, Performance, Ninja Skill
Kipping Pull Ups
Butterfly Pull Ups

Fitness, Performance, Ninja Workout
Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters 45/35#
30 Pull-Ups
Immediately followed by…
B.
For time:
Row 1000 Meters
25 Thrusters 95/65#
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Optional EXTRAS
For time:
Run 800 Meters
30 Muscle-Ups
Run 800 Meters

Friday 11 03 16

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Fitness, Performance, Ninja Strength
Every minute on the minute for 12 minutes:
1 Clean and Jerk
Min 1,2,3: 75%
Min 4,5,6: 80%
Min 7,8,9: 85%
Min 10,11,12: 80%

Fitness, Performance, Ninja Workout
Five rounds for time of:
1 Legless Rope Climb
15 Wall Balls 30/20#
1 Legless Rope Climb
15 Hang Power Clean 115/75#

Thursday 100316

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Fitness, Performance Strength
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes
Fitness, Performance Workout
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses 95/65#
10 Alternating Overhead Reverse Lunges 95/65#
10 Burpees Over the Barbell
EXTRAS
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 20 meters each arm

Wednesday 09 03 16

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Fitness, Performance Strength
Every two minutes, for 16 minutes
(8 sets of):
Front Squat x 2-3 reps
Build over the course of the eight sets to today’s heaviest triple.

Fitness, Performance Workout
Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts 155/105#
10 Front Squats 155/105#

Tuesday 08 03 16

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Fitness Strength
Every minute, on the minute, for 15 minutes:
3 Strict Pull-Ups
3 Renegade Rows
(Renegade Row = Push-Up, Row Left, Push-Up, Row Right)

Fitness Workout
For max reps:
3 Minutes of Assault Bike or row (for calories)
Rest 2 minutes
3 Minutes of Burpees Over a Box (24″/20″)

Performance Strength
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)

When the clock hits 12 minutes…

Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)

Note two scores: best successful
1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88kg, 43 reps, BW = 160kg.

Performance Workout
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups

Monday 07 03 16

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Fitness Strength
Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

Fitness Workout
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%
(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)

Performance Workout
Every 4 minutes, for 20 minutes (5 sets) for times:
Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

Saturday 04 03 16

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Fitness, Performance, Ninja Strength
1.
Five sets of:
Unsupported Seated Strict Press x 5 reps
Rest as needed
2.
Five sets of:
Push Press x 3 reps
Rest as needed
3.
Three sets of:
Chinese Rows x 5 reps @ 21X0
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
Face-Up Chinese Planks x 60 seconds
Rest as needed

Fitness, Performance, Ninja Workout
Five sets of:
25 Calories of Rowing
50 Double-Unders
Rest 2-3 minutes

OLY
1.
Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
2.
Five Sets of:
3-Position Clean @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
3.
Five sets of:
Push Jerk + Split Jerk @ 70-75%
Rest as needed