Fitness Performance Strength
5 x (build to a heavy complex)
1 x Clean Pull
1x Clean
2x Front Squats
1x Dip Pause, Jerk
Fitness Workout
3 Rounds- rest 90sec between rounds
7x Power Cleans (95/65#) (scale to power)
30sec Max Box Jump Overs
Then
2 min rest.
Then
50 x KTE/T2Bar For Time!
Performance Workout
3 Rounds- rest 90sec between rounds
7x Squat Cleans (135/95#)
30sec Max Box Jump Overs
Then
2 min rest.
Then
50 x KTE/T2Bar For Time!
Post Work
4min row or ride
Stretch / Roll
Fitness Performance Pre Work
3 Rounds-
8 x Partner Glute Ham Raise
8 x Deficit Reverse Lunge Off 45# Plate (4x each leg)
**Performance can add a BB/KB/DB, scale to NO deficit**
8 x SL KB/DB Deadlifts (light to moderate) (4x each)
Fitness Performance Workout
For Time:
100 x Russian KB Swings (24/16kg)
75 x Weighted Sit Ups (use the KB)
50m Right Arm Waiter Walk (use the KB)
50m Left Arm Waiter Walk
25 x KB Clean and Press/Snatch (use the KB) (12-13x each arm)
Post Work
3 min Row. Crossover Symmetry!!
Fitness Performance Skill Work
Push and Pull
12-9-6-3
-Push Ups (hardest variation possible)
-Pull Ups (hardest variation possible-strict, ctbar, weighted, kip)
** advanced try 3-3-3-3 MU or 5-5-5-5 Strict HSPU**
Fitness Performance Workout
10 Rounds for time:
Alternating from a row and burpees to a row and double unders.
Option: to complete in partners.1partnerstarts on row, the other the burpees/double unders.
200m Row (sprint!)
10x Burpees
200m Row
40x Double Unders (Unbroken for Performance if not then add 3 burpees to the following round of burpees)
Post Work
Stretch and Roll out
Fitness Performance Strength Work
Back/Front Squats- Pick the one you feel needs the most work.
4 × 6 – 1 ¼ Squat with 4 count lower
(Squat down, come up ¼, return down to depth and then stand up. This is 1 rep)
***start first set at about 50% and work up accordingly from there***
Fitness Performance Workout
EMOM for as long as possible complete the following:
5 x box jumps
2 x Wall balls, increase wall balls by 2 reps each minute.
EG-
Min 1 – 5 x BJ + 2 x WB,
Min 2 – 5 x BJ + 4 x WB,
Min 3 – 5 x BJ + 6 x WB
Box Jumps (24/20”)
Walls Balls (20/14#)
Score= Total Rounds + Reps.
Fitness Performance Pre-Work
Every 4 mins for 32min.
Double OH KB Carry 32/24 x 50m.
10 x Turkish Get Ups
OH Squat x 8 each arm.
Complete all movements in the 4min. Scale as required.
Fitness Performance Workout
18 min. AMRAP
In teams of 3. Reps must be split evenly.
21 Wall Ball (20/14#)
15 Power Clean (135/95#)
15 T2B
21 Box Jump Over (24”/20”)
Post Work
Go and have a great weekend!
Fitness Performance Pre-Work
Mini Annie!
5x
20x Double Unders
20x Sit Ups
Fitness Performance Workout
4 Rounds-
13 x Thrusters (65/95#)
13 x Cal Row
13 x Floor Wipers (total)
13 x Cal Row
13 x Push Ups (hardest variation)
Score is total time.
Post Work
Fish Game! TGIF! Stretch, Roll, and Recover!
Fitness Performance Pre-Work
Conditioning “Fun with Partners”
6 x (3 each) Suicides (5m,10m,15m,20m)
4 x (4 each) :30sec ON :30sec OFF Double Unders
2 x (2 each) 250m Ski Sprints
Fitness Performance Workout
Every 2 Minutes Complete:
200/150m Row
6 x Goblet Squats (24/16kg)
8 x Static Lunges (hold KB if desired)
10 x KB Russian Swings (24/16kg)
**In leftover time complete as many mountain climbers as possible, WOD stops when you have accumulated 300 mountain climbers (1=1)**
**Adjust numbers as needed to get mountain climbers each round**
Score is total time.
Post Work
4min row or ride
Stretch / Roll
Fitness Performance Strength Work
Front Squats – Heavy Single
**start at 65-70% and increase each set, not maxing out, just get to a Heavy single**
Suggested rep scheme – 5x-4x-3x-2x-1x
Fitness Workout
“Jeremy”
4min AMRAP:
5 Hang Snatch power or squat (95/65#)
10 Burpees Over the Barbell
Rest 2 minutes
“Ben”
4min AMRAP:
10 Power Cleans (95/65#)
20 Pull-Ups/jumping pull ups
Rest 2 minutes
“Beau”
4min AMRAP:
15 Box Jump-Overs (24”/20” Step-Overs Allowed)
30 Wall Ball Shots (14/10#)
Performance Workout
“Jeremy”
4min AMRAP:
5 Hang Squat Snatch (135/95#)
10 Burpees Over the Barbell
Rest 2 minutes
“Ben”
4min AMRAP:
10 Power Cleans (135/95#)
20 Pull-Ups
Rest 2 minutes
“Beau”
4min AMRAP:
15 Box Jump-Overs (24”/20”)
30 Wall Ball Shots (20/14 & 10/9ft)
Post Work
4min row or ride
Stretch / Roll
Fitness Performance Skill Work
5-4-3-2-1 (MU, Strict HSPU, Strict T2bar/Leg raise)
10-9-8-7-6-5-4-3-2-1
(Push Ups, Ring Dips, Supermans, Hollow Rocks)
(You chose the movements)
Fitness Performance Workout
5 Rounds for time –
5 x Hang Clean (135/95#)
10 x Deadlifts (135/95#)
15 x Box Jumps (24/20”)
Post Work
Pigeon Stretch, Split Stretch against wall, Prone Cobra.
Roll quads and Calves
Fitness Performance Strength Work
Find a 1x rep max for:
1)Strict Press
2) Push Press
3) Strict Pull Ups
Just for a max set 1x
use something like 5x-3x-3x-2x-1x
**Rest as needed in between movements**
Fitness Performance Workout
3 Rounds for time:
50x Double Unders
25x Sit Ups
25x Burpees
50x Medball Toe Taps (total)
**go UNBROKEN**
Fitness Performance Strength Work
Take 15 minutes to establish a heavy complex of the following:
2 Dumbbell Power Snatch
2 Dumbbell Turkish Get ups
2 Dumbbell Front Squats
*On each arm
*Must be unbroken
Fitness Performance Team Workout
In Teams of two or three, complete the following for time:
100 Dumbbell Power Snatch
100m Farmer Carry
100 Ring Dips or Ring Push ups
100m Front rack carry
100 Deadlifts
100m Sled Pull
100 Single Arm Overhead KB Walking Lunges
100m Sandbag carry