Categorized as: Workout of the Day

4.8.17

PERFORMANCE AND FITNESS

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
10 Pull-Ups
Rest 3 minutes between sets, and complete a total of five sets.

4.7.17

A.
Every 2 minutes for 16 minutes (8 sets):
Strict Shoulder Press x 3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps (70/53)
Minute 2 – Push Press x 15 reps
(choose a weight that will really challenge you by sets 4 & 5)
Minute 3 – Double-Unders x 50 reps

4.6.17

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar

FITNESS
A.

Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
15 Russian Kettlebell Swings
20 V-Ups

4.5.17

Performance
A.
Every 90 seconds (3 sets):
Tall Jerks x 3 reps

Emphasize speed and footwork, not load.

Every 90 seconds(3 sets):
Split Jerk with a Pause x 1 rep
(pause 3 full seconds in the dip and receiving positions)

Build from approximately 65% to today’s heavy over the course of the 6 sets.

Every 90 seconds for 6 minutes (4 sets):
Split Jerk x 1 rep building from pause jerks

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

Fitness
A.
DB Push Press x 10 Reps
Single Arm DB Row x 10 Reps
Ab Wheel Rollouts x 10

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups or L-seated Press
1 Minute of Strict Pull-Ups or Ring Rows
Rest 3 minutes

4.4.17

PERFORMANCE 4/3/17
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups

FITNESS
A.
Four sets of:
Back Squat x 6 reps @ 31X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds

B.
For time:
30 Calories On Rower
30 Dumbbell Thrusters
20 Strict Pull-Ups

4.3.17

Performance

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)

Fitness
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Dumbbell Death March x 20 steps @ 2011
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

B.
Complete as many rounds and reps as possible in 9 minutes of:
Row 300/250 Meters
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)

4.1.17

PERFORMANCE
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

FITNESS
For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

3.30.17

PERFORMANCE
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

FITNESS
A.
Back Squat
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
*Set 4 – 6 reps
*Set 5 – 8 reps
Rest 60 seconds
Supinated-Grip Strict Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Wall Ball Shots
Burpees

3.29.17

Fitness & Performance

A.
Three Sets of the Following:
Station 1 – Romanian Deadlift x 10 reps
Station 2 – Dumbbell Bench Press x 10 reps
Station 3 – Plank x 60 seconds

B.
In teams of two, perform four sets each for time of:
Row 500 Meters

3.28.17

PERFORMANCE
A.
Every 90 seconds (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

FITNESS
A.
Every 90 seconds (3 sets each) of:
Station 1 – Supine Ring Rows x 12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for time of:
400 Meter Run
9 Toes to Bar or Knee Raises
9 Strict Pull-Ups