Fitness

A.

4 Sets of:

DB Goblet Squat x 8

Laying hip raises (Bridges) x 12

Wall Sitts 30 seconds

–Rest 2 minutes

B.

Nancy with PVC

5 Rounds for time of:

Run 400 meters

15 OHS

Performance

A.

7 Sets of:

Back Squat x 3 reps

–Rest 2 min

B.

6 Rounds for time of:

5 Squat Cleans

10 Wall Balls 20/14#

20 Split Lunge Jumps

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The post Friday 05.17.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness

A.

4 Sets of:

Power Cleans x 3

Power Snatch x 3

Run, Row, or Airdyne  for 2 minutes

–Rest 2 min

*Add wt to PC & PS per set – no failures

Performance

4 Sets of:

EMOM

Minute 1: Power Cleans  x 3 reps

Minute 2: Power Snatch x 3 reps

Run, Row, or Airdyne  for 2 minutes

–Rest 2 min

*Add wt to PC & PS per set – no failures

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The post Thursday 05.16.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness + Performance

30 Minutes of:

1^st minute 5 pull ups, 10 push ups, 15 body squats  (scale 3-7-9)

2^nd minute 5 burpees, 20 med ball twist (scale 5-10)

3^rd minute thrusters 20 reps (45/35 lbs bar) (scale 10)

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The post Wednesday 05.15.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness:

A.

4 Sets of:

Dumbell Shoulder Press x 8 reps

DB Walking Lunges 10 per leg

Plank holds 30 sec – 1 minute

–Rest 2 min

B.

4 Rounds for time:

Row 200 meters

10 Box Jump step downs

15 hanging knee raises

Performance

A.

5 Sets of:

Shoulder Press X 5 reps

- Rest 1 min between sets

5 Sets of:

Push Press x 3 reps

-Rest 1 min between sets

5 Sets of:

Push/Spit Jerk  x 1

–add wt per set

B.

5 Rounds for time of:

Row 200 meters

20 Box Jumps Step Downs -24/18”

20 Toes to Bar

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The post 05.14.13 Tuesday appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

FITNESS

DEADLIFT 5 X 5 X 5 X 5 X 5 (2 MIN REST)

100 SINGLE JUMP ROPE

21 – 15 – 9 KBS

42 – 30 – 18 AB MAT SIT UPS

100 SINGLE JUMP ROPES

PERFORMANCE:

DEADLIFT 3 X 3 X 3 X 3 X 3 X 3 X 3

100 DU’S

21 – 15 – 9 SUMO DEADLIFT HIGH PULLS/PUSH PRESS

100 DU’S

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The post Monday 05.13.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness

A.

Power Snatch

Work up to a heavy single in 12 min

–no press outs

B.

6 min AMRAP for max reps of:

7 KB Snatch per hand 45/25

7 Burpees KB Jumps

Performance

A.

Power Snatch

Work up to a heavy triple in 15 min

–no press outs

B.

6 min AMRAP for max reps of:

7 Power Snatch 95/65

7 Burpee Bar Jumps

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The post Friday 05.10.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness + Performance

2 Person Workout

1 Person working/ one resting

A.
4 Sets each:

1 min Wallball

-1 min transition to next station after 4 sets

B.

4 Sets each:

1 min unbroken kipping pullups

-1 min transition to next station

C.

4 Sets each:

1 min Burpees Partner Jump over

(yeah, rest lying down without your partner smashing you!)

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The post Thursday 05.09.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness
A.
3 Sets
Romanian Deadlift 7-7-7 @ 31X1
Rest 45 sec
Strict Push Ups – accumulate 5-10 in 1min
Rest 45 sec
Standing DB Side Bends 12 reps/side
Rest 45 sec
B.
6 Sets
Airdyne 1 min @ 85%
Jump Rope 1 min @ 85%

Performance
A.
4 Sets
Romanian Deadlift 5-5-5 @ 31X1
-Rest 1 min
Weighted Ring Dips 4-6 reps @ 30X1
-Rest 2 min
B.
5 Sets
Airdyne 1 min @ 60% effort
Double Unders 1 min @ 85%
-focus on effort % used, not total reps or calories.
-Fitness and Performance will be switching on and off the Airdynes

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The post Wednesday 05.08.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness

A.

5 Sets

Strict Chin Ups 1.1.1 – rest 20-30 sec between reps

- -Rest 1:30 min

– Foam roll/ stretch tight areas

B.

50 Turkish Getups for time:

-even number left and right (45/25)

Performance

A.

5 Sets

3 Weighted Pull ups @ 31X1

-Rest 1:30 min

– Foam roll/ stretch tight areas

B.

50 Turkish Getups for time:

-even number left and right (70/45)

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The post Tuesday 05.07.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.

Fitness

A.
4 Sets
Barbell Shoulder Press 5 reps @ 21X1

Rest 45 sec

Seated Leg Scissors 45 sec

Rest 45 sec

Dumbell Walking Lunges 10 per leg

Rest 45 sec

B.

2 Sets @ consistent pace

Run 400m

-Rest 90 sec

Row 400m

-Rest 90 sec

Performance

A.

4 Sets

Shoulder Press 5,4,3,2 @ 21X1

Rest 1 min

Dumbell Walking Lunges 10 per leg

Rest 2 min

B.

2 Sets @ consistent pace

Run 800m

-Rest 2 min

Row 800m

-Rest 2 min

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The post Monday 05.06.13 appeared first on NOVA Strength & Conditioning / Jiu Jitsu.