Category: Workouts and News

Fitness Workout
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps 20″

Performance, Ninja
1.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Performance: 6/4 Muscle-Ups
Ninja: 8/6 Muscle-Ups
——–
Picking up on the one minute segment you would have been starting your next round of muscle-ups.
Front Squat x 1 rep

Performance:
(start with 185/135# on the barbell; males add 20#, and females 10# every minute)
Ninja:
(start with 225/155# on the barbell; males add 20#, and females 10# every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…

Performance:
20 Wall Ball Shots 20/14#
Ninja:
20 Wall Ball Shots 30/20#
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…

Performance:
8/6 Strict Handstand Push-Ups
Ninja:
10/8 Strict Handstand Push-Ups
If you cannot complete all 10/8 – 8/6 Strict HSPUs within the designated minute, your workout is over.

2.
Three sets for times of:
Row 500 Meters
Rest 3 minutes
Note times for each set.

Skill
Split Jerk
Turkish Get Up

Fitness Strength
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

Performance, Ninja Strength
Every two minutes, for 10 minutes
(5 sets):
Jerk x 1 rep
*Build to today’s heavy single.

Fitness Workout
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

Performance, Ninja Workout
Three rounds for time of:
15 Push Press 135/95#
15 Strict Pull-Ups
30 Double-Unders

Fitness, Performance, Ninja Mobility
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch x 60 seconds

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

Optional EXTRAS (Overtime)
Every 4 minutes for 40 minutes:
30 Calories of Assault Bike
10/8 Strict Handstand Push-Ups

Fitness, Performance, Ninja Mobility
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x
10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm

Fitness, Performance, Ninja Workout
In teams of three, perform three rounds each for time of:
Row 800/650 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

Optional EXTRAS (Overtime)
200m Sled Pull @ Bodyweight

News: Bring a friend for free day is this Thursday.
New program starts next week.

Skill
Bar Muscle Ups
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

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

Fitness Workout
Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)
*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Performance, Ninja Workout
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts 275/185#
50 Double-Unders

Fitness Performance, Ninja Workout #1
800m Run for time
*To be completed with a weight vest 10/6kg

Workout #2
Every minute on the minute for as long as possible, adding a rep to each exercise every minute
1 Pull Up
1 Burpee
1 Air Squat
*To be completed with a weight vest 10/6kg
Fitness: Jumping Pull Ups & no weight vest

Fitness, Performance, Ninja
Strength
Spend 15 minutes working up to a heavy single Snatch
*If you have two misses at the same weight, your time is up.

Fitness Workout
“Amanda”
9-7-5
Jumping Low Ring Muscle Up Transitions
Squat Snatch 95/65#
*Set the rings up so that you have to jump into it the low rings, then dip out of it. If you are unable to perform a ring dip, then perform a low ring transition with your feet on the ground and then perform a jumping ring dip with a slow eccentric lower down.

Performance, Ninja Workout
“Amanda”
9-7-5
Muscle Ups
Squat Snatch 135/95#

25 minute Cap

Fitness, Performance, Ninja
Strength
Every minute on the minute for 14 minutes (7 sets)
Deadlift + Hang Power Clean + Push Jerk + Split Jerk

Fitness, Performance, Ninja Workout
Four rounds for time of:
14 Sit Ups
7 Ground to overhead 115/105#
3 Rope Climbs
Cash out is 100 Double Unders

Fitness, Performance, Ninja Workout
Every 8 minutes, for 40 minutes
(5 sets) of:
12 Front Squats
12 Step Back Front Rack Lunges
50m Sled Drag
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or
L-Seated Dumbbell Press

Build up across the 5 sets to something quite heavy.
Note times for each set, and weight that you finished with on the sled, squats, lunges & presses. Ideally, the front squats will be heavy enough that you need to break them up, same with the lunges.

Performance Strength
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

Fitness, Performance Workout
For time:
Row 50 Calories
50 Kettlebell Swings 32/24 kg
Run 800 Meters

Fitness, Performance, Ninja Team Workout
In teams of two or three, complete the following for time in an Indian file style fashion:

A1: 20 Dumbbell Snatch 40/30kg
A2: 20 Dumbbell Snatch 40/30kg
A1: 30 Box Jumps 30/24”
A2: 30 Box Jumps 30/24”
A1: 40 Toes to Rope
A2: 40 Toes to Rope
A1: 10 Dumbbell Snatch 40/30kg
A2: 10 Dumbbell Snatch 40/30kg
A1: 20 Box Jumps 30/24”
A2: 20 Box Jumps 30/24”
A1: 30 Toes to Rope
A2: 30 Toes to Rope

*Athlete 1 must be finished the first exercise before Athlete 2 can start that exercise, as so on through the workout.