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Fitness & Performance Workout
“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run
(alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run
(alternating 400 meters)
Rego is live now!!
Fitness Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges
2.
Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Shoulder Press x 8 reps @ 21X1
Minute 2 – Supine Chinese Plank x 30-45 seconds
Minute 3 – Bent-Over Barbell Row x 6 reps @ 21X1
Performance Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
2.
Every 3 minutes, for 15 minutes
(5 sets):
Bench Press x 4-6 reps
Fitness, Performance, Ninja Workout
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
*This is a Benchmark board item. If you are in the top 6 best times, please record you’re own results.
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Fitness Workout
For time:
Row 1000 Meters
Run 800 Meters
30 Toes to Bar
Row 500 Meters
Run 400 Meters
20 Toes to Bar
Row 250 Meters
Run 200 Meters
10 Toes to Bar
Performance Workout
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches 25/15kg
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar
Fitness, Performance EXTRAS
Two sets of:
Landmine Rows x 6-8 reps
Rest as needed
Fitness, Strength
Every 2 minutes, for 18 minutes
(3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps
Fitness Workout
Every 4 minutes, for 12 minutes
(3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings
40 Air squats
Performance Strength
Every 3 minutes, for 18 minutes
(6 sets):
Front Squat x 3 reps @ 32X1
*Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Performance Workout
Every 4 minutes, for 12 minutes
(3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats
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Fitness, Strength
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1
Fitness Workout
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees
Performance Strength
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Set 1 – 3 reps @ 50-60%
*Set 2 – 3 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 1 rep @ 80-85%
*Sets 6-8 – 1 rep @ 85-90%
(focus on perfect footwork and mechanics)
Performance Workout
Three rounds for time of:
Run 400 Meters
15 Push Presses 135/95#
15 Burpees Over the Barbell
Rego is live now and selling out fast!!
Fitness, Strength
Every 90 seconds, for 24 minutes
(4 sets of each):
Station 1 – 25 Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Station 4 – 60 second Prone Plank Hold
Fitness Workout
Three rounds for max reps of:
60 seconds of Assault Bike or Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups
Performance Strength
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM
Performance Workout
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
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Fitness, Performance Workout
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings 32/24 kg
400 Meter Run*
100 Wall Ball Shots 20/14#
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots 20/14#
400 Meter Run
100 Kettlebell Swings 32/24 kg
*Both athletes perform the run at the same time.
Registrations go live at 9am today!!
Fitness Strength
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
Fitness Workout
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)
Performance Strength
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep
Build over the course of the 12 sets to today’s heavy.
Performance Workout
For time:
Row 1000 Meters
30 Ground to Overhead 115/75#
Fitness, Performance EXTRAS
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps
@ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds
Registrations open 9am Friday for 2016 Ninja Wars. October 3rd.
Fitness Workout
Every 8 minutes, for 40 minutes
(5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups
Note times for each set, and add them for total working time.
Performance Workout
Every 8 minutes, for 40 minutes
(5 sets) of:
Run 800 Meters
21 Kettlebell Swings 24/16 kg
12 Pull-Ups
Note times for each set, and add them for total working time.
Fitness, Performance Core/Mobility
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Fitness Strength
Every 90 seconds, for 30 minutes
(5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
Performance Strength
Every 90 seconds, for 30 minutes
(5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs 24″/20″
Station 2 – 10 Hang Power Cleans 135/95#
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges 135/95#
Fitness, Performance Core
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
Fitness strength
Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds
Fitness Workout
Every 5 minutes, for 15 minutes
(3 sets):
7 Strict Pull-Ups
21 Push-Ups
42 Air Squats
Performance Strength
Complete each set as quickly as possible and note times for each.
Every 2 minutes, for 24 minutes
(12 sets):
Power Clean + Split Jerk
Build over the course of the 12 sets to today’s heavy.
Performance Workout
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats