Category: Workouts and News

Fitness, Performance, Ninja Gymnastics
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

Fitness, Performance, Ninja Workout
Every 4 minutes, for 24 minutes
(6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs 24″/20″

Fitness, Performance Mobility
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

Fitness, Strength
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds

Performance Strength
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

Fitness, Performance Workout
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

Fitness, Performance EXTRAS
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

Fitness, Performance, Strength
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry 45/25#

Fitness, Performance Workout
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings 32/24kg
400 Meter Run

Fitness Workout
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Strict Pull-Ups

Performance Strength
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

Performance Workout
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed

Fitness, Performance, Ninja
Gymnastics
10-12 Freestanding Kick-Ups to
Handstand with Max Hold
(hold for as long as possible without
walking – if your hands move,
terminate that set)
followed by…

Three sets of:
45 seconds of Nose-to-Wall
Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk,
cartwheel or backward handstand
walk. Place your forehead against
the wall and look at your toes.
followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up
the wall to nose-to-wall handstand
hold and slowly descend back down
– focus on keeping positions, not
speed)

Fitness, Performance, Ninja
Workout
“Nancy”
Five rounds:
400 meter run
15 Overhead Squats 95/65#

Performance EXTRAS
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as
possible
Rest 2 minutes between sets.

Performance Strength
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Fitness, Performance Workout
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike or Row for Calories
Minute 3 – 30 seconds of Ring Dips

Fitness, Performance EXTRAS
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

Workout #2
“Bradshaw”
Ten rounds for time of:
3 Handstand Push Ups
6 Deadlifts 225/155#
12 Pull Ups
24 Double Unders

“Scaled Bradshaw”
Ten rounds for time of:
3 L-seated dumbbell press 15/10kg
6 Deadlifts 155/105#
12 Pull Ups/Jumping Pull ups
24 Double Unders/48 Skips
*If you are completing this workout as a team, please alternate complete rounds.

Fitness, Performance Strength
1.
Every 2 minutes, for 10 minutes
(5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

2.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.

3.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds