Pre-Work
Box Jumps 4×2
Increase height from last week
*for height. No rebounding jumps
Fitness, Performance Strength
1.a. 4×2 Front Squat (pause 3 seconds @ the bottom)
*rest 2-3 Minutes
1.b. 4×2 Bench Press (pause 3 seconds on chest)
*rest 2-3 Minutes
**Superset!!
Fitness, Performance Workout
15-12-9-6-3
Power Cleans 135/95#
Burpees over bar
Fitness, Performance Gymnastics
Ring muscle up work
3 sets 4-7 strict ring pull-ups + 4-7 toes to rings + 2-4 ring muscle ups
**Scale to kipping ring pull-ups, toes to rings and then 2 ring muscle up attempts
***Scale further to ring rows + transition + ring support holds for :15 seconds
Fitness, Performance Team Workout
3 Rounds of:
100 Wall Balls
*Alternating with partner standing side by side
400m Buddy carry
*Alternate whenever. Scale to both people carry heavy (non-human) objects.
Fitness, Performance Strength
1. 10 min: 2 pull up + 3 push up + 2 single leg squats to box
*not for time, just find a rhythm and keep working
2. 15 min to establish a 1 rep max power clean
Fitness, Performance Workout
“Isabel”
30 Snatches for time 135/95#
Fitness, Performance Strength
Take 15 minutes to build to a heavy 3 rep Hang Power Snatch
Fitness, Performance Workout
11.5 – AMRAP – 20min
5 Power clean – 145/100#
10 Toes to bar
15 Wall Balls 20/14#
Fitness, Performance Strength
1.
4×3 Snatch Balance
Rest 2:00 between sets
2.
Every minute on the minute for 10 minutes:
Even: Step Up 6/side *scale up to front rack weighted
Odd: 1 Arm Offset Ring Row x 8/side
Fitness, Performance Workout
3 x 500m Row
Rest 1:1
Get Jacked Work
Banded Curls
4x :30/:30
Pre-Work
Tabata rounds of each:
a. Flutter kicks
b. sit-ups
c. mtn climbers
(12 mins of work)
Fitness, Performance Workout
3 Rounds for time of:
800m Run
21 Air Squats
15 Push Ups
9 Hang power cleans 135/95#
Fitness, Performance Strength
15 min to establish a 1 rep max Power Clean + Push Jerk
Fitness, Performance Workout
Complete as many rounds and reps as possible in 15 minutes of:
10 Double KB Thrusters
20m KB farmers carry
10 burpees
20m KB farmers carry
Post work
3 X 1 minute Side Plank each side
Rest as needed.
Fitness, Performance Skill
Kipping toes to bar
Kipping pull ups
Fitness, Performance Workout
40 Rounds for time:
10 Double unders
5 Russian kettlebell Swings 32/24kg
3 Toes to bar
*Partners alternate complete rounds
Fitness, Performance Strength
BIG Monday
1. 4×3 Box Jump
*for height, no rebounding jumps
2a. 4×2 Front Squat
rest 2-3 min between sets
control the lowering phase and explode up. ~80% of max
2b. 4×2 Bench Press
rest 2-3 min between sets
control the lowering phase and explode up. ~80% of max
Fitness, Performance Workout
*kind of for time, go heavy and slow down if needed to hit all the reps
6-5-4-3-2-1 Reps of
Deadlift 335/195#
Strict Pull-up
Fitness, Workout
“The Seven”
7 Rounds for time of:
7 L-seated DB Press
7 Thrusters 95/65#
7 Knees to chest
7 Deadlifts 205/135#
7 Burpees
7 KBS 24/16kg
7 Jumping Pullups
Performance, Workout
“The Seven”
7 Rounds for time of:
7 HSPU
7 Thrusters 135/95#
7 Knees to elbows
7 Deadlifts 245/155#
7 Burpees
7 KBS 32/24kg
7 Pullups
Fitness, Performance Strength
8x sets of: 1 Snatch Grip High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch
*rest 1-2 min between
Fitness Workout
21-15-9
Front Squat 135/95#
Kettlebell Swings 24/16#
Box Jumps 24/20”
Performance Workout
15-12-9
Squat Snatch 115/75#
Burpee Box Jump over 24/20”