Month: April 2016

Fitness Workout
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups

Performance Strength
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

Performance Workout
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed

Fitness, Performance, Ninja
Gymnastics
10-12 Freestanding Kick-Ups to
Handstand with Max Hold
(hold for as long as possible without
walking – if your hands move,
terminate that set)
followed by…

Three sets of:
45 seconds of Nose-to-Wall
Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk,
cartwheel or backward handstand
walk. Place your forehead against
the wall and look at your toes.
followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up
the wall to nose-to-wall handstand
hold and slowly descend back down
– focus on keeping positions, not
speed)

Fitness, Performance, Ninja
Workout
“Nancy”
Five rounds:
400 meter run
15 Overhead Squats 95/65#

Performance EXTRAS
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as
possible
Rest 2 minutes between sets.

Performance Strength
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Fitness, Performance Workout
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike or Row for Calories
Minute 3 – 30 seconds of Ring Dips

Fitness, Performance EXTRAS
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

Workout #2
“Bradshaw”
Ten rounds for time of:
3 Handstand Push Ups
6 Deadlifts 225/155#
12 Pull Ups
24 Double Unders

“Scaled Bradshaw”
Ten rounds for time of:
3 L-seated dumbbell press 15/10kg
6 Deadlifts 155/105#
12 Pull Ups/Jumping Pull ups
24 Double Unders/48 Skips
*If you are completing this workout as a team, please alternate complete rounds.

Fitness, Performance Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

2.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.

3.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Skill
Snatch

Fitness Strength
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

Fitness Workout
Three rounds for time of:
Run 400 Meters
25 Calorie row
25 Push-Ups

Performance Strength
Every 2 minutes, for 20 minutes
(10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.

Performance Workout
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Skill
Muscle Up
Handstands

Fitness, Performance, Ninja Gymnastics
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point. If you are unable to kick up to handstand, use a spotter or perform 15-20 wall walks)
followed by…

Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…

Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold. If you are unable to walk away from the wall in a handstand position, practice wall runs or shifting your weight from hand to hand in the nose to wall position

Fitness Workout
Complete as many rounds and reps as possible in 18 minutes of:
10 Ring or Stationary Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells

Performance, Ninja Workout
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans 185/125#
24 Box Jumps 30″/24″
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Fitness Strength
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Fitness Workout
Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Performance Strength
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

Performance Workout
Every minute, on the minute, for 6 minutes:
6 Thrusters 115/75#
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.