Friday220716

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Fitness, Performance, Ninja Strength
1.
1RM Max Strict Press
2.
1RM Max Deadlift
3.
Max effort Muscle Ups

Fitness, Performance, Ninja Workout
2km Row for time

CrossFit Strength
1.
5 sets of:
Side facing Box step ups X 8 reps each leg
60 seconds rest
Rope Climbs X 3 reps (legs or no legs or back to standing)
60 seconds rest
100m Sprint
2 minutes rest

2.
3-5 sets of:
Barbell reverse curls X 4-6 reps
10 seconds rest
Dumbbell bicep curls X 10-12 reps
2 minutes rest
Close Grip Bench press X 4-6 reps
10 seconds rest
Dumbbell Overhead Tricep Extensions X 10-12 reps
2 minutes rest

Thursday210716

Fitness & Performance Skill
Muscle Ups

Fitness & Performance Strength
1.
1RM Max Bench Press
2.
Five sets of:
8 Single leg kettlebell deadlifts each leg
60 seconds rest
5-20 Unbroken Ring Push Ups
60 seconds rest
100m Sled drag
2 minutes rest
*build up over the course of the five sets

Wednesday200716

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Fitness & Performance
1.
1RM Clean and Jerk
2.
1RM Front Squat
3.
Max effort Kipping Pull Ups
4.
50 burpees for time

Tuesday190716

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Fitness & Performance
1.
1RM Overhead Squat
2.
500m Row for time
Performance EXTRAS
Max effort strict Pull Ups

Monday180716

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Fitness & Performance
1.
1RM Snatch
2.
Fight Gone Bad
3 rounds for max reps of:
1 min: Wall balls 20/14# 10/9ft
1 min: Sumo Deadlift Highpull75/45#
1 min: Box Jumps 20”
1 min: Push Press 75/55#
1 min: Row
1 min rest

Performance EXTRAS
Max effort Ring Dips

Saturday160716

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Fitness, Performance, Ninja Strength
Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
Make jumps of 5-10# as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Fitness Workout
In teams of two, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 75/55#
30 Jumping Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap

Performance Workout
In teams of two or on your own, complete the following:
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 95/65#
30 Pull-Ups
800 Meter Run (400m run each)
*30-minute time cap

Ninja Workout
“Badger 2.0”
Three rounds for time of:
30 Squat Cleans 115/75#
30 Chest to bar Pull-Ups
800 Meter Run
*30-minute time cap

Friday150716

 

nw_square_smallFitness, Strength
Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

Fitness Workout
Four rounds for time of:
Run 400 Meters
15 Push Presses

Performance Strength
Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press @ 20X1 tempo

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

Performance Workout
Four rounds for time of:
Run 400 Meters
15 Push Presses 115/75#

Thursday140716

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Fitness, Performance

Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single-Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes

Wednesday130716

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Fitness, Strength
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 30 seconds
Kettlebell Swings x 20 reps
Rest 30 seconds
V-Ups x 15-20 reps
Rest 30 seconds

Fitness Workout
Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

Performance Strength
Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

Performance Workout
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

Tuesday120716

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Ninja Wars Rego is live

Fitness, Performance Strength
Every 2 minutes, for 16 minutes
(8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Fitness, Performance Workout
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Monday110716

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Fitness & Performance Strength
Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes

Fitness & Performance Workout
Four rounds for time of:
6 Hang Snatches 135/95#
8 Burpee Box-Jump-Overs (24″/20″)
12 Chest-to-Bar Pull-Ups