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
Pre-work
Single Leg Box Jumps 5×3/side
Fitness, Performance Strength
Super set
3×8 each leg Single leg box step up (AHAP front rack)
3×8 Single arm KB hi-pull AHAP
Fitness, Performance Workout
9-7-5
Deadlifts 225/155#
Burpee Box Jump
Pull-up
Rest 4 minutes
5-5-5
Deadlifts 225/155#
Burpee Box Jump
Pull-ups
Fitness, Performance Strength
In Teams of three, take 15 minutes to find a 1RM Front Squat
Fitness, Performance Workout
In Teams of three, complete as many burpee pull ups and Weight plate OH Walking lunges as possible in 20 minutes.
*Team mate 1 will take off on a 100m Farmer carry while T2 & T3 start their BPU and OHWL. Once T1 finishes their farmer carry, they will then take over on the BPU, T2 will move onto the OHWL and T3 will go out on their Farmer Carry. Keep working in this fashion until you reach the 20 minutes.
Two scores are needed, BPU & OHWL.
Fitness, Performance Strength
5×2 (Power Clean + Squat Clean)
Fitness, Performance Workout
12 min AMRAP
3 Deadlifts 315/205#
9 Push Up
18 Sit Ups
Fitness, Performance Workout
10 min AMRAP
8 Push Press 115/75#
25 Air Squats
Rest 5 min
21-15-9
KB Swings 32/24kg
Pull ups
Rest 5 min
2 Rounds
500 meter row
400 meter run
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