Friday, December 08, 2017

12.08.17

Fitness
A.5 rounds for time
5 strict pull-ups
9 burpees
12 wall ball shots
run 200 meters
B.side plank X 20 seconds ea X 2
C.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 2 rep snatch (drop all)
B.clean pull @ 100% of clean and jerk 2 x 5; rest 45-60 seconds
C.back squat @ 21X1 X  5-3-2; rest w/20 windshield wipers and 90/90 external rotation X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

Thursday, December 07, 2017

12.07.17

Fitness
A.deadlift @ x1drop @ 75% X 1 X 7; rest 40-60 seconds b/t reps
B.In 10:00, work to a heavy 5 rep CGBP
C.run 15 seconds fast X 8; walk 60 seconds
D.dorsi stretch  X 10 breaths ea
-½ moon X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.4 rounds for time
run 400 meters
8 strict ring dips
10 deck squats
12/8 pull-ups (kip ok)
B.90/90 internal rotation X 10 breaths ea
-floor german hang X 5 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.06.17

Fitness
A.5 sets
-AB or row @ 85-90% for 60 seconds (alternate each set)
-walk 60 seconds
-1 get-up ea side
-12 windshield wipers (alt)
-tuck sit X 12 seconds
-walk 90s w/10 toggle rolls during rest
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.25 Minutes @ Tempo MAP pace
-AB 15 seconds
-10 wall ball shots
-5 hang power clean and jerks @ 50%
-5 over the bar burpees
-30 DUs
-row 175 meters
B.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

12.05.17

Fitness
A.15:00 Block
-back squat @ 21X1 X 8
-ring pull-ups (neutral) X 3-6
-90/90 rotations X 12 (alt)
B.3 sets (barefoot)
-10-15 rocking push-ups
-5-10 knees-to-elbows
-up and down 5 times w/no hands
C90/90 internal rotation X 10 breaths ea
-½ moon X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 6
-10 reps special shoulder #1 (alt)
-pronated pull-up ladder X 1-5 (as high as possible w/max of 5)
-10 hamstring rocks ea side
-run 30 seconds fast
-rest/walk 90 seconds
B.90/90 internal rotation X 10 breaths ea
-seated spinal twist X 10 breaths ea
-breathe @ 4444 w/wave tension for 2-3:00

12.04.17

Fitness
A.3 sets @ 80%
row 600 meters
10 sprawl-to-layouts
75 jump rope reps
10 sandbag GTOHs
10 deck squats
rest 2:00 b/t sets
B.IND w/hands under feet X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-10 side rolls from sphinx ea side
-breathe @ 4444 w/wave tension for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep clean and jerk (drop all)
B.hang power snatch @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 3 X 3; rest w/10 90/90 rotations and twisting lunge X 5 breaths ea
D.pike holding big toes X 10 breaths
-glute bridge w/hands under feet x 10 breaths
-penguin X 10 breaths
-breathe @ 4444 w/wave tension for 2-3:00

Friday, December 01, 2017

12.01.17

Fitness
A.deadlift @ X1drop @ 70% X 1 X 10; rest 20-30 seconds b/t reps
B.3 sets
-OA DB OH press @ 1111 X 5-6 ea
-10 reps tactical frog
C.run 15 seconds fast X 7; walk 60 seconds
D.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.3 sets
-10 dive bomber push-ups
-14 windshield wipers
-6-12 ring push-ups w/RTO
-pike-to-plow X 10 reps
-pronated pull-ups X 5-12
-ring rows X 10
-OA lat X 6 breaths ea
B.row 800 meters @ 85% X 2; rest/walk 3:00
C.special shoulder #2 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Thursday, November 30, 2017

11.30.17

Fitness
A.4 sets
-row 500 meters @ 85-90%
-walk 60 seconds
-1 get-up ea side
-walk 2-3:00 w/5 shoulder rolls from seiza during rest
B.pike holding big toes X 10 breaths
-20 reps wrestler’s bridge
-breathe @ 6-7-8 for 2-3:00

Performance
A.21-15-9 for total time
row (cals)
wall ball shots @ 20/14
TTB
rest 2:00
50 DUs
25 NJ burpees
B.IND w/hand under feet X 10 breaths
-bridge w/hands under feet X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Wednesday, November 29, 2017

11.29.17

Fitness
A.3 sets
-front squat @ 20X0 X 10
-twisting lunge X 5 breaths ea
-6-8 supinated pull-ups
-table-to-plow X 5
-8 point plank X 20 seconds
-½ roll (upper) from sphinx X 20
B.OA lat X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Performance
A.5 sets
-CGBP @ 20X0 X 8
-90/90 rotations X 10
-supinated pull-ups X 5.5/3.3
-elevated rocks X 10
-run 20 seconds fast
-walk 75 seconds
B.accumulate 75 seconds in hollow plank
-pigeon X 10 breaths
-twisting lunge X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Tuesday, November 28, 2017

11.28.17

Fitness
A.AMRAPin 30 Minutes
-row 400 meters
-25 sprawls
-25 box step-ups @ 24/20
-100 meter sandbag carry
-run 400 meters
B.down dog/up dog X 10
-floor german hang X 5 breaths
-90/90 rotations X 20
-breathe @ 6-7-8 for 2-3:00

Performance
A.In 10:00, work to a heavy 3 rep snatch (drop all)
B.hang power clean and jerk @ 55% X 2 x 6; rest 45 seconds
C.back squat @ 21X1 X 5 X 3; rest w/20 windshield wipers and child’s pose X 10 breaths
D.90/90 external rotation X 10 breaths
-special shoulder #1 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00

Monday, November 27, 2017

11.27.17

Fitness
A.deadlift @ X1drop @ 65% X 1 X 12; rest 20-30 seconds b/t reps
*If you did not DL for DOTS, do…
A.In 12:00, work to a heavy 1 rep deadlift
B.5 sets
-p.lette push-ups @ 1111 X AMRAP-2
-14 windshield wipers
C.run 15 seconds fast X 6; walk 60 seconds
D.elevated rocks X 20
-single leg seiza X 10 breaths ea
-sideways roll from sphinx X 10-20
-breathe @ 6-7-8 for 2-3:00

Performance
A.complete the following battery of tests
-AMRAP of CGBP @ BW/65% of BW
-AMRAP pronated strict pull-ups
-AMRAP P.lette push-ups
-AMRAP supinated pull-ups
-AMRAP of DB snatch @ 55/35 (must alternate) in 2:00
-run 400 meters X 3 w/60 seconds rest b/t ea rep (for total run time)
*rest exactly 60 seconds b/t ea test and record results
B.down dog X10 breaths
-up dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-breathe @ 6-7-8 for 2-3:00