Fitness, Performance Strength
10X2 Clean and Jerk
*First 5 sets rest 1-2 minutes
*Last 5 sets rest 2-3 minutes
Fitness, Performance Workout
For time:
15-12-9
Thrusters 135/95#
Deadlifts 135/95#
30 Double unders after each set
Thursday290916
Fitness, Performance Core
4 rounds of
10 GHD sit ups or weighted sit ups
15 Hip extensions or superman’s
16 Landmine twists (8 each side)
Fitness, Performance Workout
For time:
1600m Run
5 HSPU/ 12 Push ups
800m Run
10 HSPU/ 18 Push ups
400m Run
15 HSPU/ 24 Push ups
200m Run
20 HSPU/ 30 Push ups
Wednesday280916
Fitness, Performance Strength
5 Supersets
6 ea/leg Bulgarian Split Squats DB or KB
12 Glute/ham raises
Rest 2:00
Fitness, Performance Workout
4 Rounds for time:
24 Air squats
12 Box Jumps 24/20”
8 C2B Pull-ups
(sub 12 reg pull-ups)
Tuesday270916
Fitness, Performance Strength
10:00 EMOM
1 Sled Pull + 10 Air squats
Fitness, Performance Workout
Teams of 3
3000m Row
30 Alt. burpee box overs
60 Double KB cleans 24/16kg
*Break reps however except BBO
Monday260916
Fitness, Performance Strength
15 minute EMOM
TnG 1 power snatch + 1 squat snatch
Every 3 minutes, go up weight
Fitness, Performance Workout
3 rounds for time
4 power snatches 135/95#
12 back squats 135/95#
400m run
Saturday240916
Fitness, Performance Workout
“Filthy Fifty”
Storm through the following for time:
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunges
50 Knees to elbows
50 Push press 20/15kg bar
50 Back extensions
Or
50 Good Mornings 20/15kg bar
50 Wall balls 20/14#
50 Burpees
Friday230916
Fitness, Performance Strength
1.
Find a “heavy single” Back Squat in 10 minutes
2.
Then 3×3 at 80-85%
Fitness, Performance Workout
Complete as many rounds and reps as possible in ten minutes of:
20 Goblet squats 24/16kg
20 Sit-ups
20 Cal Row
Thursday220916
Fitness, Performance Strength
1. 2 Minute Max effort Double-unders (practice if you can’t do them)
2. 6 Minutes to find
1RM Shoulder Press
3. 8 Minutes to find
2RM Push Press
4. 10 Minutes to find
3RM Split Jerk
(all from rack)
Fitness, Performance Workout
Complete as many rounds and reps as possible in 11 minutes of:
22 Wallballs
33 Double-unders
200m run
Wednesday210916
Fitness, Performance Strength
Posterior work
20 min amrap *moderate intensity*
5 ea. leg SL DL with KB
5 ea. arm Bent Over Row with DB or KB
5 Glute Ham Raise on GHD or with partner
5 ea. leg Bulgarian Split squat holding KB or DB
Fitness, Performance Workout
Intervals
500/400/300/200/100m Row
with equal work/rest.
Tuesday200916
Fitness, Performance Strength
3 Rounds of
10 BB Rollout
1:00 Plank
10 GHD sit-up or weighted sit-up
6 ea. arm single arm ring row
10 bar rotations (5 each side)
Team Tuesday
2 thrusters
4 steps OH lunge
6 pull-ups
8 deadlifts
20 rounds for time (10 each)
alternate rounds, 155/105#
Monday190916
Warm Up
Barbell Warm up
Fitness, Performance Strength
10:00 EMOM 1 Snatch + 20 Double Unders
*work up as heavy as possible.
Hero Workout “Glen”
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”
Fitness Workout
15 Clean and Jerks 115/75#
800m Run
20 Pull Ups
20 Calorie Row
800m Run
50 Burpees
Performance Workout
30 Clean and Jerks 135/95#
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
*40 minute cap. If you are close to finishing (within 5 minutes) you can finish it. Top athletes take 40+ minutes to finish this one RX.