Fitness, Performance Strength
Every two minutes for 12 minutes:
5 Weighted Pull ups
Fitness Performance Workout
In teams of two, complete the following for time:
20 Back Squats 135/95#
20 Alternating Burpee Box Jump overs 24/20”
20 Back Squats 155/105#
20 Partner Wall Balls
20 Back Squats 185/135#
20 Syncro Pull Ups
20 Back Squats 225/155#
200m Partner Carry
Pre-Work
Empty barbell snatch technique work
Fitness, Performance Skill/Strength
Hang Power Snatch x 3 on the minute for 8 min (focus on technique, not weight)
Fitness Workout
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Dumbbell Push Press 20/15kg
Performance Workout
3 Rounds for time of:
400m Run
21 Kettlebell Swings 32/24kg
12 Handstand Push ups
Pre-Work
3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds)
Fitness, Performance Strength
1. 6×5 Deadlift (rest 45 sec between sets)
2. 6×5 Push Press (rest 45 sec between sets)
Fitness, Performance Workout
10-8-6-4-2
Overhead Squat (115/75#)
Pull Ups
Fitness, Performance Sled Work
Every minute on the minute for 15 minutes:
20m Sled Drag/Push (sprint)
*This needs to be done as a sprint, not a walk or jog.
Fitness, Performance Strength
5 Rounds for time of:
400m Run
12 toes to bar
400m Row
Fitness, Performance Pre Work
3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds)
Fitness, Performance Strength
1. 6×5 Front Squat or 2KB Front Squat (rest 45 sec between sets)
2. 6×5 Bench Press (rest 45 sec between sets)
*do not superset
Fitness, Performance Workout
Work for Total Reps
Minute 1-3: 10 Thrusters (75/55#) + 10 Burpees over the bar
Minute 3-6: 25 DU’s + 15 sit ups
Minute 6-9: 10 KB Swing + 10 Ring rows
*no break to transition. Have your bar, jump rope, ab-mat, and KB all ready to go!
Fitness, Performance Strength
Take 15 minutes to establish a 2RM Clean and Jerk
*No more than 3 misses total allowed
Fitness, Performance Workout
Max reps in 3 minutes of:
5 Hang Power Cleans 135/95#
10 Push Ups
Rest 2 minutes
Max reps in 4 minutes of:
5 Power Cleans 155/105#
10 Push Ups
Rest 2 minutes
Max reps in 5 minutes of:
5 Squat Cleans 185/115#
10 Push Ups
Fitness, Performance Care
Flow through the following movements for 10 minutes or longer:
5 inch worms
5 squat + thoracic rotation each side
10 alternating push up Ts
10 alternating groiners
Intent: Hold any positions of these movements that feel restricted, good or difficult
Fitness, Performance Workout
Every minute on the minute for 30 minutes:
Minute 1: Back Rack BB Walk X 20m
Minute 2: Wall balls X 15-20
Minute 3: Hollow Crunches X 20-25
Minute 4: Overhead BB Hold X 45sec
Minute 5: Burpees X 10-12
Fitness Team Workout
“Eva”
5 Rounds for time of:
800m Run
30 Kettlebell Swings 32/24kg
30 Pull Ups
*Break the reps up anyhow. Perform the run with 400m each.
Performance Indy Workout
“Eva”
5 Rounds for time of:
800m Run
30 Kettlebell Swings 32/24kg
30 Pull Ups
Fitness, Performance Strength
4×6 Barbell bent over row (across)
Fitness, Performance Workout
#1
8 min AMRAP
20m sled pull off yeah!!!
Partner up in teams of 3, Alternate the pull.
**If team of 2, Rest duration of 1 person’s pull time.
#2
Every 4 Minutes for 5 Rounds
400m Run
20 Air Squats
*record every rounds time
Fitness, Performance Core
6 Tabata Rounds of each
Half Turkish Get-up
Hollow Rocks
Single Leg KB Deadlifts
(Switch legs every round)
Fitness Workout
3 Rounds for time of:
500m Row
20 Push Ups
20 Sit Ups
Performance Workout
4 Rounds for time of:
400m Weight Vest run
Or
30 Cal Air bike
10 Handstand Push Up
15 Toes to bar
Fitness, Performance Strength
15 minutes to find a 5RM Thruster
*go from rack
Fitness, Performance Workout
In teams of 3 complete the following.
150 Thrusters 95/65#
300 Double-unders
140 Hang Power Snatches 95/65#
300 double-unders