Month: April 2016

Fitness, Performance, Ninja Mobility
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds

Fitness, Performance, Ninja Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
2.
Every 3 minutes, for 15 minutes
(5 sets):
Bench Press x 4-6 reps
3.
Three sets of:
Single-Arm DB Row x 8 reps each
@ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Optional EXTRAS (Overtime)
Every 4 minutes for 40 minutes:
30 Calories of Assault Bike
10/8 Strict Handstand Push-Ups

Fitness, Performance, Ninja Mobility
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x
10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm

Fitness, Performance, Ninja Workout
In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Optional EXTRAS (Overtime)
200m Sled Pull @ Bodyweight

News: Bring a friend for free day is this Thursday.
New program starts next week.

Skill
Bar Muscle Ups
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

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

Fitness Workout
Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)
*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Performance, Ninja Workout
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts 275/185#
50 Double-Unders

Fitness Performance, Ninja Workout #1
800m Run for time
*To be completed with a weight vest 10/6kg

Workout #2
Every minute on the minute for as long as possible, adding a rep to each exercise every minute
1 Pull Up
1 Burpee
1 Air Squat
*To be completed with a weight vest 10/6kg
Fitness: Jumping Pull Ups & no weight vest

Fitness, Performance, Ninja
Strength
Spend 15 minutes working up to a heavy single Snatch
*If you have two misses at the same weight, your time is up.

Fitness Workout
“Amanda”
9-7-5
Jumping Low Ring Muscle Up Transitions
Squat Snatch 95/65#
*Set the rings up so that you have to jump into it the low rings, then dip out of it. If you are unable to perform a ring dip, then perform a low ring transition with your feet on the ground and then perform a jumping ring dip with a slow eccentric lower down.

Performance, Ninja Workout
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95#

25 minute Cap