Thursday040816

nw_square-01

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

Wednesday030816

nw_square-01

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

Tuesday020816

nw_square-01

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

Monday010816

nw_square-01

Fitness, Performance Ninja Strength
1.4×3 DB Hang Snatch each arm
2a.4×6 Close Grip Bench Press 1 1/4 @60%-65%-70%-70%
4 count lower ¼ up / all the way up
2b. 4×6 Chin-up: AHAP
4 count down
2a&2b superset
3a.3×6 Neutral Grip Single Arm DB Bench Press 22.5% Bench 1RM
3b. 3×6 DB Row 27.5% Bench 1RM
3a&3b superset

Fitness, Performance Workout
Easy Block Run not for time

Saturday300716

nw_square-01

Fitness, Performance Workout
5km run for time

Ninja Workout
60 minute row for max meters

Friday290716

nw_square-01

Fitness, Performance, Ninja Skill
Bar Muscle Ups

Fitness, Performance, Ninja Gymnastics
Max effort Unbroken Bar Muscle Ups

Fitness, Performance, Ninja Workout
400m Run for time

Fitness, Performance EXTRAS
Three to five sets of:
Heavy Dumbbell Push Press X 10 reps
60 seconds rest
Walking Lunges X 100m
60 seconds rest
Heavy Kettlebell Swings X 15 reps
2 minutes rest

CrossFit Strength
Every minute on the minute for 42 minutes: (7 sets)
Minute 1: 5 Stone to shoulder or 10 goat bag/sandbag/medball snatches
Minute 2: 20m Heavy farmer carry
Minute 3: 18/12 Calorie Row
Minute 4: 20m Heavy Sled pull
Minute 5: 15/12 Burpees
Minute 6: 6/4 Heavy Double Kettlebell Clean and Jerk

Thursdy280716

nw_square-01

Fitness, Performance, Strength
Build to a heavy set of five rep Deadlifts

Fitness, Performance, Workout
21 Hang power cleans 135/95#
21 Burpees over the bar
100 Double unders
15 Hang power cleans 135/95#
15 Burpees over the bar
75 Double unders
9 Hang power cleans 135/95#
9 Burpees over the bar
50 Double unders
Fitness: 95/65#

Wednesday270716

nw_square-01

Fitness, Performance, Ninja Strength
1RM Back Squat

Fitness, Performance, Ninja Skill
Kipping Handstand Push Ups
Kipping Pull Ups

Fitness, Performance, Ninja Gymnastics
Max effort Unbroken Kipping Handstand Push Ups

Fitness Workout
“Mini Fran”
15-12-9
Thrusters 75/55#
Jumping Pull Ups

Performance, Ninja Workout
“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

Tuesday260716

nw_square-01

Fitness, Performance Strength
Three sets of:
8 Front Squats

Fitness, Performance Workout
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

“DT”
Five rounds for time of:
12 Deadlift 155/105#
9 Hang power clean
6 Push jerk
“Cindy”
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 air Squats

MOnday250716

nw_square-01

Fitness, Performance, Ninja
Strength
1.
Max Strict Handstand Push Ups
Or
Practice Handstand progressions
2.
Max strict Muscle Ups
Or
Practice Muscle Up Progressions

Fitness, Performance, Ninja Workout
1 mile Run for time
*Ninjas are to go to the park and do this at the running track

Saturday230716

Fitness, Performance, Ninja Workout
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Pull Ups

Fitness, Performance Workout #2
In teams of 3, complete the following for time:
50 Dumbbell Hang Squat Cleans
300m Dumbbell Run (100m each)
50 Ring Dips
300m Dumbbell Run (100m each)
50 Dumbbell Thrusters
300m Dumbbell Run (100m each)
50 Box Jump overs
300m Dumbbell Run (100m each)