Category: Workouts and News

Skill
Snatch

Fitness Strength
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

Fitness Workout
Three rounds for time of:
Run 400 Meters
25 Calorie row
25 Push-Ups

Performance Strength
Every 2 minutes, for 20 minutes
(10 sets):
High Hang Snatch + Hang Snatch + Snatch
Build over the course of the 10 sets to something heavy for today.

Performance Workout
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Skill
Muscle Up
Handstands

Fitness, Performance, Ninja Gymnastics
Accumulate 15-20 Freestanding Kick-Ups to Handstand
(hold for 1 second in the handstand, but goal is to get comfortable finding balance point. If you are unable to kick up to handstand, use a spotter or perform 15-20 wall walks)
followed by…

Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk.
followed by…

Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed
Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold. If you are unable to walk away from the wall in a handstand position, practice wall runs or shifting your weight from hand to hand in the nose to wall position

Fitness Workout
Complete as many rounds and reps as possible in 18 minutes of:
10 Ring or Stationary Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells

Performance, Ninja Workout
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans 185/125#
24 Box Jumps 30″/24″
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Fitness Strength
Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Fitness Workout
Every minute, on the minute, for 6 minutes:
6 Thrusters
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Performance Strength
Back 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 – 10 reps @ 70-80%
Rest 2 minutes between sets.

Performance Workout
Every minute, on the minute, for 6 minutes:
6 Thrusters 115/75#
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Fitness Strength
Three sets of:
Strict Dumbbell Press x 8-10 reps
@ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps
@ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

Fitness Workout
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or
L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs

Performance Strength
Take 15 minutes to build to today’s 1-RM Push Press

Performance Workout
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings 24/16 kg
30 Double-Unders

Fitness Workout
Every 4 minutes, for 32 minutes
(8 sets):
Row 250 Meters
15 Kettlebell Swings
10 Dumbbell Push Press

Performance Workout
Every 4 minutes, for 32 minutes
(8 sets):
Row 250 Meters
5 Power Cleans 155/105#
10 Shoulder to Overhead 155/105#

Fitness Workout
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

Performance Strength
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

Performance Workout
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings 32/24 kg
Minute 2 – 8 Burpee Box Jump-Overs 24″/20″
Minute 3 – 10 Toes to Bar

Fitness Workout
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips

Performance Strength
Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.

Performance Workout
Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs 24″/20″
9 Push Presses 135/95#
9 Ring Dips