Month: May 2016

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
Every 4 minutes, for 24 minutes
(6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs 24″/20″

Fitness, Performance Mobility
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

Fitness, Strength
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

Performance Strength
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Fitness, Performance Workout
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Fitness, Performance EXTRAS
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Fitness, Performance, Strength
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry 45/25#

Fitness, Performance Workout
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings 32/24kg
400 Meter Run