Month: June 2016

Performance Workout
Every 8 minutes, for 40 minutes
(5 sets) of:
Run 800 Meters
21 Kettlebell Swings 24/16 kg
12 Pull-Ups
Note times for each set, and add them for total working time.

Fitness, Performance Core/Mobility
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

Performance Strength
Every 90 seconds, for 30 minutes
(5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs 24″/20″
Station 2 – 10 Hang Power Cleans 135/95#
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges 135/95#

Fitness, Performance Core
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

Fitness Workout
Every 5 minutes, for 15 minutes
(3 sets):
7 Strict Pull-Ups
21 Push-Ups
42 Air Squats

Performance Strength
Complete each set as quickly as possible and note times for each.
Every 2 minutes, for 24 minutes
(12 sets):
Power Clean + Split Jerk
Build over the course of the 12 sets to today’s heavy.

Performance Workout
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Every minute on the minute for
16 minutes:
Odd:
Fitness: 3 Back to Standing
Performance: 2 Rope climbs
Ninja: 1 Legless
Even: 1 Clean and Jerk

Fitness, Performance, Ninja Workout:
In Teams of two, complete the following for time:
800m Run
60 Toes to bar
50 Burpees
40 Chest to bar/pull ups
30 Hang Power Cleans
20 Overhead squats
10 Muscle Ups/Muscle up Transition
800m Run
Fitness: 95/65#
Performance: 115/85#
Ninja: 135/95#
*Break up the reps anyhow, but the 800m runs needs to be completed as two 400’s.

Fitness, Strength
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds

Fitness, Workout
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups

Performance Strength
Every 2 minutes, for 20 minutes:
(10 sets:)
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.

Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead 135/95#
9 Strict Handstand Push-Ups
12 Ring Dips

Fitness, Performance Strength
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball or Band x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
Fitness, Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 32/24kg
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 32/24 kg

Fitness, Performance Workout
Every 6 minutes, for 30 minutes
(5 sets):
Run 400 Meters
12 Overhead Squats 155/105#
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs 24″/20″

Fitness, Performance EXTRAS
Three sets of:
Supine Ring Rows x 10-12 reps
@ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

Performance Strength
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

Fitness, Performance Workout
Two sets of:
Row 500 Meters
Rest 5 minutes

Fitness, Performance
Workout #1
Complete as many rounds and reps as possible in 15 minutes of:
100m buddy carry
40m Overhead Med ball Walking Lunges 30/20#
20 Jumping Pull ups
*Each team member must carry the other team member at least once.

Rest 2 minutes, then:

Fitness, Performance
Workout #2
In teams of two:
Max Calorie row in 3 minutes
*Team members must change at 1:30

The score for Workout #1 & #2 is:
#1 multiplied by #2