Month: August 2016

Fitness, Performance Strength
1a.3×10-15 CG Bench Press
Leave 2 in the tank and go all out on 3rd
1b.3×7 3 way raise
(Frontal, lateral, bent over rear delt)
2a.3×8-12 Strict Pull-ups
2b.3×8-12 Behind the neck Press
3a.3×8-12 Ring Dips (Strict)
3b. 3×8-12 Supine Pull-ups

Notes:
All movements should be unbroken. If you can’t go unbroken with bodyweight, use a band.

Fitness, Performance Workout
“Surfer on Acid”
3 Rounds for time of:
400m Run
21 burpees

Fitness, Performance, Strength
Pre: 6 min every 2 min perform 3 Snatch Balances up to 70-90% Snatch Max. These are more for speed than strength. If you have problems in the bottom position, pause for a 2 count each rep.

5 min EMOM:
1 Muscle Clean + 1 Power Clean + 1 Full Clean AHAP. GO as heavy as the muscle clean will allow. Be as explosive as possible.

Fitness, Performance Workout
Part 1
3 Rounds
7 Power Snatches @ 50-60%
2 min Row 525/465m+
2 min. rest between rounds

5 min. intermission

Part 2
3 Rounds
5 OH Squat @50-60%
400 meter Run
2 min rest between rounds

Fitness, Performance Skill
development
We will dedicate 20-30 minutes
before today’s skills session going
over the more complicated skills
that will be used today.

Fitness Skill Session
20 min AMRAP NOT FOR TIME
-3 Pistols to a box each leg
-3 B2S Rope Climbs
-3 Wall walks
-10 Hanging Knees to chest
-3 Plyo Pushups (As high as possible)
-3-5 Pullups
-50 Double Unders
-6 ring rows

Performance Skill Session
20 min AMRAP NOT FOR TIME.
-3 Pistols each leg
-1 Rope Climb
-10m Handstand Walk
-10 Strict Toes to Bar
-3 Plyo Pushups (As high as possible)
-3-5 Pullups
-50 Double Unders
-3 Muscle Ups

Fitness, Performance Ninja Strength
Pre: 10 min EMOM:
Clean Technique Complex 1 Starting at 95/65# for Ninja’s, lighter for others. 1 Clean Pull, then Crack knees and hold for 5 sec, go to hang position right above knee and hold for 5, go slowly to the ground and complete one squat clean. Go up in weight until technique starts to degrade even a little bit. Don’t go over 70% of clean max. *Keep it light. Think 55-60%. Move flawless

1.5×4 Clean Shrug Pull @80%-85% – 90%-95% – 95% of clean 1RM
2.4×6 Front Squat – 1 ¼ @ 60%-65%-70%-70% (4 count lower ¼ up / all the way up)

Fitness, Performance Workout
Three Rounds for time of:
60m Walking Lunges
30 Burpees