04.30.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

04.29.14

Fitness
A. snatch grip deadlift @ X131 X 5-6 X 4; rest 2:00
B1. push-press X 5-6 X 4; rest 30 seconds
B2. goblet walking lunges X 8 (4 each-alternating) X 4; rest 90 seconds

Performance
A. snatch @ 65% X 1 X 8; rest as needed
B. back squat @ 20X0 X 6-8 X 4; rest 2:00
C. close grip bench press @ 20X0 X 6-8 X 4; rest 90 seconds

04.28.14

Fitness
for time
row 800 meters
50 ring push-ups
30 strict pull-ups
run 800 meters

Performance
A. 5 sets (rest as needed to ensure completion)
1-2 legless rope climbs
6-8 ring dips @ 30X0
1 tough lever progression
B. 4 sets @ Z1
run 60 seconds
row 60 seconds
bear crawl 1 lap
crab crawl 1 lap
10 HTF sit-ups (butterfly)

04.25.14

Fitness
A. deadlift @ X131 X 6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8 X 3; rest 30 seconds
B2. shrimp variation X 6 reps each side X 3; rest 90 seconds

Performance

A. snatch @ 62% X 2 X 7; rest as needed-max speed and technique

B1. front squat @ 10X0 X 6 X 3-stay moderate; rest 30 seconds

B2. one arm overhead press (kb/db) @ 10X0 X 6-8 X 3; rest 90 seconds

C. L-sit--4 hard efforts; rest as needed

04.24.14

Fitness
A1. 5 strict pull-ups X 4; rest 30s
A2. 5 strict dips X 4; rest 30 seconds
A3. run 200 meters (odd sets) row 200 meters (even sets) X 4; rest 2:00

Performance
A. 1-4 muscle-ups (minimal kip) X 3; rest 90 seconds
B1. run 200 meters X 3; rest 30 seconds
B2. row 200 meters X 3; rest 90 seconds
C. accumulate 35 seconds in ring superman

04.23.14

Fitness
AMRAP in 15:00 @ 80%
row 400 meters
10 alternating sideways apes
10 ring rows
5 turkish get-ups each side (light-moderate)
15 butterfly HTF sit-ups
10 no push-up burpees
run 400 meters

Performance
2 sets @ 80%
100 meter farmer’s carry @ 55/35
10 no push-up burpees
10 ring rows
50 double unders
run 600 meters
15 box jumps w/step down @ 24/20 in
row 400/300 meters
rest 4:00 b/t sets

04.22.14

Fitness
A. front squat @ 30X1 X 6 X 3; rest 2:00
B1. one arm row @ 1010 w/db or Kb X 6-8 (each side)X 3; rest 30 s
B2. hollow plank X 35 seconds X 3; rest 90 seconds

Performance
A. hang clean and jerk @ 62% X 2 X 7; rest as needed
B1. romanian dl @ 1010 X 6 X 3-moderate; rest 30s
B2. one arm db/kb row @ 1010 X 6-8 X 3; rest 90 seconds
C. run/row/crawl 10-15 mins @ Z1

04.21.14

Fitness
A.3 rounds for time
run 400 meters
10 pull-ups
10 russian swings @ 55/35
20 push-ups
50 single jump rope reps
B. accumulate 45 seconds in each position of 3D plank (front, side, side)

Performance
For time
row 800
run 800
rest exactly 5 minutes
AMRAP in 4:00
GTOH (snatch) @ 135/95

subtract 5 seconds from total aerobic time for each completed GTOG for final score

04.17.14

Fitness
for time
row 30 calories
30 wall ball shots @ 20/14
30 knees-to-elbows
30 burpees
30 alternating lunge steps
row 30 calories

Performance
AMRAP in 17 minutes
run 400 meters
12 thrusters @ 135/95
12 L-pull-ups

04.16.14

Fitness
A1. back squat @ 30X1 X 6-8 X 4; rest 30 s
A2. weighted pull-ups X 6-8 X 4; rest 90 seconds
(extra weight if over 8 strict pull-ups)
B1. ring push-ups X 6-8 X 4; rest 0 seconds
B2. hollow plank X 30 seconds X 4; rest 60 seconds

Performance
A. hang snatch + OHSQ w/2 sec pause @ bottom @ 62% X 10 EMOM
B. back squat @ 30X0 X 8-10 X 3; rest 2:00
C. push press @ X111 X 8-10 X 3; rest 2:00
D. accumulate 75 seconds in hollow plank

04.15.14

Fitness
A1. handstand holds (belly to wall) X 20 seconds X 4; rest 30 seconds
A2. 8-10 strict toes-to-bar X 4; rest 90 seconds
B. row 1,000 meters; rest 4:00
C. run 1,000 meters

Performance
A1. weighted pull-ups X 6-8 X 4; rest 30 seconds
A2. ring dips @ 31X1 X AMRAP -1 X 4; rest 2:00
B. run/row/crawl for 15-18 minutes @ Z1

04.14.14

Fitness
AMRAP in 15 minutes @ 80%
run 400 meters
10 goblet squats @ 55/35
10 hindu push-ups
10 ring rows
30 seconds in front plank (forearms)
1 length crab crawl
rest 7:00
for 10 minutes @ Z1
row 250 meters
bear crawl 1 lap
run 200 meters

Performance
AMRAP in 15:00 @ 80%
row 500/400 meters
7 wall walks
40 double unders
10 toes-to-bar
20 wall ball shots
20 butterfly HTF sit-ups
rest 7:00
AMRAP in 15:00 @ 80%
run 400 meters
5 kb snatches @ 55/35 right
10 ring rows
5 kb snatches @ 55/35 left
10 hindu push-ups
10 box step-ups @ 24/20

04.11.14

Fitness
A1. 5-8 strict pull-ups X 4; rest 30 seconds
A2. 5-8 dips X 4; rest 90 seconds
B. @ 85% of MPE row 600 meters X 2; rest 2:30
C.@ 85% of MPE run 400 meters X 2; rest 2:00

Performance
A1. archer ring rows @ 1020 X 8-10 X 4; rest 60 seconds
A2. strict handstand push-ups X AMRAP-2 X 4; rest 90 seconds
B. run 800 meters X 3; rest 3:00

04.10.14

Fitness
AMRAP in 12:00 X 2 @ 75%
row 500 meters
20 push-ups
10 russian swings @ 55/35
run 400 meters
bear crawl 2 laps
20 butterfly HTF sit-ups
20 walking lunge steps
10 ring rows
rest 6:00 b/t sets

Performance
2 sets @ 75% of MPE
run/row 1,000 meters
1 length lizard crawl
10 strict pull-ups
20 wall ball shots @ 20/24
run 400 meters
100 meters farmer’s carry @ 70/55 each
15 burpees
20 walking lunge steps
rest 7:00 b/t sets
run 1 set, row the other set

04.09.14

Fitness
A. front squat @ 30X0 X 6-8 X 3; rest 2:00
B. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds
C. single arm overhead press X 6-8 X 3; rest 90 seconds
D. accumulate 60 seconds in 3-D plank

Performance
A. clean and jerk X 1 X 18 @ 60% 1RM; rest as needed--speed and technique focus
B. clean deadlift @ 1020 X 8-6-5-5; rest 2:00
C. pronated weighted pull-ups X 8-6-5; rest 2:00

04.08.14

Fitness
AMRAP in 14:00
run 200 meters
7 pull-ups
14 push-ups
21 squats
28 running man jump rope reps

Performance

for time

row 750/650

50 double unders

40 box step-ups @ 24/20

30 kb swings @ 55/35

20 ring push-ups

row 750/650

04.07.14

Fitness
A. romanian deadlift @ 1020 X 6-8 X 3; rest 2:00
B. overhead press X 10 X 3; rest 90 seconds
C. 10 alternating walking lunge steps (total) X 3; rest 90 seconds
*lunge steps loaded w/ kbs/dbs @ side if
 possible

Performance
A. snatch X 1 X 18 @ 60%; rest as needed, but not too much--technique and speed focus
B.front squat @ 30X0 X 10 X 3; rest 2:00
C. close grip bench press @ 20X0 X 10 X 3; rest 2:00

04.04.14

Fitness
for time
row 500/400 meters
25 burpees
run 400 meters
25 wall ball shots @ 20/14
row 500/400 meters

Performance
A.Grace
30 clean and jerks for time @ 135/95
B. row/run for 15 minutes @ Z1
*rest ~ 5:00 b/t ‘a’ and ‘b’

04.03.14

Fitness
A. In 6 sets, work up to a heavy 5 repetition deadlift
B1. close grip bench press X 5 X 3; rest 30 seconds
B2. loaded step-ups @ 20 inch box X 5 each X 3; rest 90 seconds

Performance
A. hang snatch X 2 X 8 @ 60% EMOM
B. squat X 10 X 3; rest 2:00
C1. single arm KB or DB press X 10 (each side) X 3; rest 30 seconds
C2. tuck front lever X 5-6 seconds X 3; rest 90 seconds

04.02.14

Fitness
A1. archer ring rows X 4-8 X 4; rest 90 seconds
B. run 800 meters @ 85%
dips X AMRAP-1; rest 3:00
C. row 800 meters @ 85%
ring push-ups X AMRAP-1; rest 3:00
D. run 800 meters @ 85%
dips X AMRAP-1

Performance
A1. strict pull-ups X 8-10 X 4; rest 60 seconds
A2. ring push-ups @ 2010 X 10-12 X 4; rest 90 seconds
B. row 2,000 meters @ 85%; rest 4:00
C. run 1 mile @ 85%

04.01.14

Fitness
@ 80% MPE
row 500 meters
100 meter farmer’s carry @ 55/35
20 push-ups
20 walking lunge steps
20 alternating sideways apes
run 400 meters
rest 5 minutes
repeat in reverse order

Performance
AMRAP in 12 minutes @ 75%
run 400 meters
3 wall walks
12 box step-ups @ 24/20
rest 6:00
for completion @ 75%
row 600/500
20 no push-up burpees
run 200 meters w/med ball @ 20/14
5 turkish get-ups each side (moderate)
run 200 meters w/ med ball @ 20/14
row 500/400 meters