Saturday070117

Performance Care
15 minutes for quality, keep breathing rate under 5 breaths/20 seconds. Count breathing rate after each exercise, do not advance to the next if you are breathing heavier.
15 supinated deadlifts 135/95#
50m farmer carry 32/24kg
30 second bar hang
Intent: Recovery

Fitness Workout
Row 2k
100 Single Leg Box Squats/Step Ups
30 hang cleans 135/95#

Performance Workout
Row 2k
100 pistols
30 hang cleans 205/125#

*You can opt to do this workout in a team of two if you wish, simply double the reps. E.g:
4km row
200 Pistols
60 Hang Cleans

Friday060116

Strength
Every 2 minutes for 12 minutes:
2 Push Press + 1 Split Jerk
*Build of 6 sets from racks.

Workout
5 X 3 minute AMRAPS with 1 minute rest between rounds:
4 Power Snatches
6 Handstand Push ups
8 Box Jumps
Fitness/Masters: 115/75 – 24/20” – Double KB Push Press
Performance: 135/85# – 24/20”

Thursday050117

Pre Workout Fun Stuff
Rolling
7 Frames
Row 100m each time

The goal is to try to coast the rower to stop on the 100m mark.
Lowest score wins.
If whatever your rower stops on, however much it is from 100, that’s your score. E.g: 98=2, 105=5, 100=0
If you roll a 100 on your final frame, you get two bonus rolls that can replace any frame higher than that number. Try a practice row to figure out your area of stopping. Most guys are 70-80/girls 75-85

Workout
“Tabata for four”
Complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest:
1st 8: Pull ups
2nd 8: Sit Ups
3rd 8: Row for Calories
4th 8: Half Turkish Get Ups
(TGU’s are performed one arm each round)

*Score: Total Reps
*No rest between exercises.

Wednesday040117

Strength
Take 15 minutes to find a 10RM Back Squat

Workout
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts
36 Double Unders
Fitness: 225/155#
Performance: 275/155#
Feeling Froggy: 315/225#

Tuesday030117

 Fitness Workout

“Zoom”

For time in teams of 2
40 burpee Box Jump Overs
60 Wall Balls 14/10lbs
80 KB Swings 20/12kg
100 Push-ups
80 KB Swings 20/12kg
60 Wall Balls 14/10lbs
40 Burpee Box Jump Overs 20”

Break reps however you like

Performance Workout

“Zoom”

For time in teams of 2
40 burpee Box Jump Overs
60 Wall Balls 20/14lbs
80 KB Swings 24/16kg
100 Push-ups
80 KB Swings 24/16kg
60 Wall Balls 20/14lbs
40 Burpee Box Jump Overs 20”

Break reps however you like

 

Post Work

Super Set

4 x 12 Barbell bent over rows

4 x 8 Strict pull ups

Monday020117

Strength
Deadlift
2 X 4 @ 80%
1 X 2 @ 85%
1 X 1 @ 90%
1 X 1 @ 95%

Workout
“Ripcord”
1km Row
10 Clean and Jerks
500m Row
5 Clean and Jerks
250m Row
3 Clean and Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#

“Partner Ripcord”
In Teams of 2:
Row 2km switch every 250m
20 Alternating Clean & Jerks
Row 1km Switch every 250m
10 Alternating Clean & Jerks
Row 500m Switch every 250m
6 Alternating Clean & Jerks
Fitness: 135/85#
Performance: 155/105#
Feeling Froggy?? 205/135#

Saturday311216

New Year’s Eve Workout

“In Bed by 9”
In Teams of two, complete the following for time:
10 Rounds for time of:
17 Squat Cleans 155/105#
17 Pull Ups
17 Burpees
100m Run together

Friday301216

Strength
1.
Split Jerk
7 X 1 @ 70%
*No Misses
2.
Military Press
3 X 5 @ 70%
3.
Seated DB Single Arm OH Press
3 X 8-10 reps; rest 60sec between arms

Workout
5 Rounds of:
200m OH Med-ball Run
5 Weighted Strict Pull Ups
10 Heavy Dumbbell Snatch
30 Seconds Max reps Burpees
2 minutes Rest
*Need 2 scores: total amount of burpees and total time minus the last rest.

Thursday291216

Strength
1.a. 3 X 5 Wall Squat
1.b. 3 X 8 Single Leg Hip Bridges
1.c. 3 X 12 Banded Hamstring Curls
2.
Build up to heavy Back Squat to box 16-18”
3.
4 X 4 Back Squat @ heavy weight

Workout
“Christine”
3 Rounds for time of:
500m Row
12 Deadlifts @ Bodyweight
21 Box jumps 24/20”

Wednesday281216

Fitness Core Workout
10 Minute AMRAP:
5 Hollow Rock
5 Bar Tap (kip swing)
10m Bear Crawl (hold KB in each hand, drag feet)
10 Calorie Sprint Row

Performance Core Workout
10 Minute AMRAP
5 Hollow Rock
*3 Bar Tap
*3 TTB
*1 Bar Muscle Up
10m Bear Crawl
(hold KB in each hand, drag feet)
10 Calorie Sprint Row
*try to link together

Fitness Workout
15 minute EMOM
Minute 1: 10 Push Ups
Minute 2: 6 Step Ups each Leg
Minute 3: 20m Crab Walk
Rest 2 minutes
Then
3 Rounds for time of:
15 Kettlebell Swings
100 Single Unders

Performance Workout
15 minute EMOM
Minute 1: 5 Muscle Ups
Minute 2: 6 Step Up Jump Each Leg
Minute 3: 6 Double Clap Push ups
Rest 2 minutes
Then
200 Double Unders for time

Tuesday271216

CORE Work
3 Rounds of:
10 Strict toes to bar
20 Band resistance sit-ups
1 Minute plank
1 Minute rest between rounds

Fitness Workout
In teams of two, complete the following for time:
1km Row
50 Pull Ups
50 Push Press 95/65#
30 Synchronized Lunges
50 Push Press
50 Pull Ups
1km Row
*Hold medball overhead on lunges
*Work is split between partners except on lunges

Performance Workout
In teams of two, complete the following for time:
20 Barbell Walking Lunges 135/95#
50 C2B Pull Ups
50 Overhead Squats 135/95#
2km Row
50 Overhead Squats 135/95#
50 C2B Pull Ups
20 Barbell Walking Lunges 135/95#
*Front rack hold on lunges, two people per bar sharing the load.
*Work is split between partners except on lunges.