Category: Workouts and News

Every minute on the minute for
16 minutes:
Odd:
Fitness: 3 Back to Standing
Performance: 2 Rope climbs
Ninja: 1 Legless
Even: 1 Clean and Jerk

Fitness, Performance, Ninja Workout:
In Teams of two, complete the following for time:
800m Run
60 Toes to bar
50 Burpees
40 Chest to bar/pull ups
30 Hang Power Cleans
20 Overhead squats
10 Muscle Ups/Muscle up Transition
800m Run
Fitness: 95/65#
Performance: 115/85#
Ninja: 135/95#
*Break up the reps anyhow, but the 800m runs needs to be completed as two 400’s.

Fitness, Strength
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds

Fitness, Workout
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 V-Ups

Performance Strength
Every 2 minutes, for 20 minutes:
(10 sets:)
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.

Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead 135/95#
9 Strict Handstand Push-Ups
12 Ring Dips

Fitness, Performance Strength
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball or Band x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds
Fitness, Performance Workout
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings 32/24kg
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 32/24 kg

Fitness, Performance Workout
Every 6 minutes, for 30 minutes
(5 sets):
Run 400 Meters
12 Overhead Squats 155/105#
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs 24″/20″

Fitness, Performance EXTRAS
Three sets of:
Supine Ring Rows x 10-12 reps
@ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

Performance Strength
Every two minutes, for 20 minutes (10 sets) of:
Halting Clean Deadlift + Clean Pull + Power Clean + Clean
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

Fitness, Performance Workout
Two sets of:
Row 500 Meters
Rest 5 minutes

Fitness, Performance
Workout #1
Complete as many rounds and reps as possible in 15 minutes of:
100m buddy carry
40m Overhead Med ball Walking Lunges 30/20#
20 Jumping Pull ups
*Each team member must carry the other team member at least once.

Rest 2 minutes, then:

Fitness, Performance
Workout #2
In teams of two:
Max Calorie row in 3 minutes
*Team members must change at 1:30

The score for Workout #1 & #2 is:
#1 multiplied by #2

Fitness, Strength
Every 90 seconds, for 18 minutes
(3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

Performance Strength
Every 90 seconds, for 18 minutes
(3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

Fitness, Performance Workout
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

Fitness, Workout
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

Performance Strength
Every two minutes, for 12 minutes:
Power Clean + Squat Clean

Performance Workout
Five rounds for time:
Row 300 Meters
12 Front Squats 95/65#
12 Pull-Ups