Month: June 2016

Fitness, Strength
Every 90 seconds, for 18 minutes
(3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

Performance Strength
Every 90 seconds, for 18 minutes
(3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Fitness, Performance Workout
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

Fitness, Workout
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

Performance Strength
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

Performance Workout
Five rounds for time:
Row 300 Meters
12 Front Squats 95/65#
12 Pull-Ups

Fitness, Performance Workout
Every 90 seconds, for 15 minutes
(10 sets):
5 Push Presses
10 Burpees Over the Barbell
Choose a load that will challenge you!

Fitness, Performance Workout
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
100m Farmers Carry 32/24kg KB’s
40m Walking Lunges (no weight)
*Partners alternate complete rounds.

Mobility
Calf and quad smashing

Fitness, Performance Workout
Five rounds for time of:
Row 250 Meters
15 Weighted Sit Ups 20/15kg (anchored feet, dumbbell kept on chest)
10 Bench Press 185/135#
Or
10 Deadlift 225/175#
*Whichever one you choose, it must be the same as the one that you performed for the Strength.

CrossFit Strength
1.
400m Bodyweight/.75 BW sled drag
2.
Spend 15 minutes establishing a Heavy Rack Jerk
3.
5 Rounds of:
a. Good morning X 3 reps
b. Turkish Get Ups X 2 each arm
c. Ring dips X 10 reps
Rest as needed
*Split up into 3 groups. When you have all finished what you are working on, then rotate.

Fitness, Workout
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between sets.

Performance strength
Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds

Performance Workout
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots

Fitness, Workout
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

Performance Strength
Every two minutes, for 20 minutes (10 sets):
Hang Clean + Clean + Split Jerk
Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Clean and Push Jerk 135/95#
10 Burpee Box Jump-Overs

Fitness, Performance Workout
Four sets for max reps against a
3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers 20/15kg
(push-up, power clean, push press)

Rest 2 minutes

CrossFit Strength
1.
Take 15 minutes to establish a 1RM Front Squat @ 1317
Maintain an upright torso throughout the entire movement.
2.
Take 15 minutes to establish a 1RM Bench Press @ 1317
3.
Take 15 minutes to establish a 1RM Sumo Deadlift
4.
Max effort Sorensen hold
5.
Max effort plank hold

Fitness, Performance Gymnastics
Reverse Tabata Handstand push ups
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed.

Push Press x 1 rep
Fitness: start at 75/55# and add
5-10# every minute
Performance: start at 95/65# and add 10# every minute
Ninja: start at 135/95# and add 10# every minute
——–
Front Squat x 1 rep
Start with the weight you finished with on the push press, add 10#. every minute. Fitness add 5-10#
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform every minute on the minute:

Fitness: 10-15 wall ball shots.
Performance: 15-20 wall ball shots.
Ninja: 20 wall ball shots
*Maximum of 7 minutes
*If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform:

Fitness: 10/7 L Seated DB Press
Performance: 7/5 Strict Handstand Push Ups
Ninja: 10/7 Strict Handstand Push Ups
*Maximum of 7 minutes
Goal is to keep working for as long as possible…to be the last man/woman standing.