Tuesday310516

 

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Fitness, Performance Strength
Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors.

Fitness, Performance Workout
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

CrossFit Strength
1.
Every two minutes for twenty minutes:
1 Front Squat @ 12X1
*be super strict with maintaining an upright posture throughout the entire front squat. If your form starts to alter, drop the weight back down and hit a weight that is optimal for your mechanics.
2.
Every two minutes for 16 minutes:
1 Bench Press @ 22X1
3.
Every two minutes for 14 minutes:
2 Banded deadlifts @ 21X1

Monday300516

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Fitness, Strength
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds

Fitness, Workout
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges

Performance Strength
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.

Performance Workout
Five rounds for time of:
5 Power Snatches 115/75#
10 Overhead Walking Lunges 115/75#
30 Double-Unders

Saturday280516

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Fitness, Performance Strength
In Teams of 2, Spend 15 minutes building to a 1RM Front Squat + Thruster off racks.

Fitness, Performance Workout
In Teams of 2, complete the following workout for time:
“Miller Time”
Ten rounds for time:
3 Squat Clean and Jerks 225/145#
4 Box Jumps 30″/24″
Fitness Weight: 135/95#
Performance Weight: 175/115#

Fitness, Performance Core Workout
In teams of 2, complete 4 rounds for time of:
160m front rack farmers carry 24/16kg

Friday270516

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Fitness, Performance Strength
Take 10-12 minutes to work on Pistols or Pistol Progressions

Fitness, Performance Workout
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings 32/24 kg
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

Thursday260516

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Fitness, Strength
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

Fitness Workout
For time:
Row 1000 Meters
20 Burpees Over the Concept 2
40 Thrusters 45/33#
Performance Strength
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.
Performance Workout
“Jackie”
For time:
Row 1000 Meters
50 Thrusters 45/33#
30 Pull-Ups

Wednesday250516

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Fitness, Performance Strength
Three sets (12 minutes) of:
30 seconds of Dynamic Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

Fitness, Performance Workout
Every 5 minutes, for 25 minutes
(5 sets) for times:
Run 400 Meters
25 Push-Ups

Tuesday240516

workouts2

Fitness, Strength
Four sets of:
Front Squat x 6-8 reps @ 2111
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

Fitness Workout
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump-Overs

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

Performance Workout
Three rounds for time of:
30 Wall Ball Shots 20/14#
20 Burpees
10 Box Jump-Overs 24″/20″

Monday230516

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Fitness, Strength
Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds

Fitness Workout
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters

Performance Strength
1.
Two sets of:
Jerk Footwork Drills x 10 perfect reps
2.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 75-90%

Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead 135/95#
50 Double Unders

Saturday210516

Ducky

Fitness, Performance, Ninja Team Workout
In teams of 4, complete the following in a running clock style format:

00:00
Team mates 1 & 2 will perform a combined 1RM total of a Squat Clean
While:
Team mates 3 & 4 perform a combined total of a 3RM Back Squat

15:00
Team mates 1 & 2 will perform 30 burpee muscle ups for time
While:
Team mates 3 & 4 will perform 30 Burpee box jump overs for time

35:00
Team mates 1 & 2 will perform
200 Double unders for time
While:
Team mates 3 & 4 will perform
100/70 calories on the air bike/rower for time

45:00
Team 400m relay for time

Friday200516

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Fitness, Performance, Ninja Strength
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

Fitness, Performance, Ninja Workout
Three sets for times of:
800m Run
10 Thrusters 175/115#
30 Burpees
Rest 3 minutes

Thursday190516

BAFFF #3

News:
Bring a friend for free day is today.

Fitness, Performance, Strength
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

Fitness, Performance Workout
For time:
75 Double Unders
50 Wall Ball Shots 20/14#
25 Burpees
50 Wall Balls 20/14#
75 Double Unders