Fitness & Performance
1.
1RM Snatch
2.
Fight Gone Bad
3 rounds for max reps of:
1 min: Wall balls 20/14# 10/9ft
1 min: Sumo Deadlift Highpull75/45#
1 min: Box Jumps 20”
1 min: Push Press 75/55#
1 min: Row
1 min rest
Performance EXTRAS
Max effort Ring Dips
Fitness, Performance, Ninja Strength
Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
Make jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
Fitness Workout
In teams of two, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 75/55#
30 Jumping Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap
Performance Workout
In teams of two or on your own, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 95/65#
30 Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap
Ninja Workout
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 115/75#
30 Chest to bar Pull-Ups
800 Meter Run
*30-minute time cap
Fitness, Strength
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds
Fitness Workout
Four rounds for time of:
Run 400 Meters
15 Push Presses
Performance Strength
Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press @ 20X1 tempo
Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight
Performance Workout
Four rounds for time of:
Run 400 Meters
15 Push Presses 115/75#
Fitness, Performance
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
Fitness, Strength
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds
Fitness Workout
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run
Performance Strength
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
Performance Workout
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots
Ninja Wars Rego is live
Fitness, Performance Strength
Every 2 minutes, for 16 minutes
(8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
Fitness, Performance Workout
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
Fitness & Performance Strength
Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes
Fitness & Performance Workout
Four rounds for time of:
6 Hang Snatches 135/95#
8 Burpee Box-Jump-Overs (24″/20″)
12 Chest-to-Bar Pull-Ups
Rego is live now
Fitness & Performance Workout
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
(alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run
(alternating 400 meters)
Rego is live now!!
Fitness Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges
2.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1
Performance 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
Fitness, Performance, Ninja Workout
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
*This is a Benchmark board item. If you are in the top 6 best times, please record you’re own results.
Rego is live now!
Fitness Workout
For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar
Performance Workout
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches 25/15kg
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar
Fitness, Performance EXTRAS
Two sets of:
Landmine Rows x 6-8 reps
Rest as needed
Fitness, Strength
Every 2 minutes, for 18 minutes
(3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps
Fitness Workout
Every 4 minutes, for 12 minutes
(3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings
40 Air squats
Performance Strength
Every 3 minutes, for 18 minutes
(6 sets):
Front Squat x 3 reps @ 32X1
*Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Performance Workout
Every 4 minutes, for 12 minutes
(3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats