03.31.15

Fitness
A. on a running clock every 2:00 X 6--run 200 meters
B1.standing straddle PNF X 30 seconds X 2; rest 15 seconds
B2.bar protraction X 30 seconds X 2; rest 15 seconds
B3.loaded dorsi stretch X 30 seconds X 2; rest 15 seconds
B4.hollow rocks X 15 X 2; rest 60 seconds

Performance
for time
row 60 cals
50 double unders
40 push-ups
30 TTB
20 alt pistols
10 hang clean and jerks @ 60% c&j max
run 200 meters

*Any accepted form of c&J ok--must start @ hang.

03.30.15

Fitness
A1.deadlift @ TNG X 8 X 3; rest 15 seconds
A2.close grip push-ups X AMRAP-1 X 3; rest 15 seconds
A3.supinated pull-ups X 8-10 X 3; rest 75 seconds
B1.cossacks X 8 (alt) X 3; rest 15 seconds
B2.thoracic bridge rotation X 8 (alt) X 3; rest 45 seconds

Performance
A1.front squat @ 20X0 X 10-12 X 3; rest 30 seconds
A2.ring dip w/supination @ 20X0 X 8-10 X 3; rest 15 seconds
A3.pec PNF X 20 seconds each X 3; rest 60 seconds
B.@ 85%
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters

03.27.15

Fitness
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

Performance
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

03.26.15

Fitness
A.snatch grip deadlift @ X120 X 3-5 X 3; rest 2:00
B1.ring push-ups (supinate @ top) @ 21X1 X 8-10 X 3; rest 30 seconds
B2.ring pull-ups @ X130 X 5-6 X 3; rest 90 seconds
C1.prone pvc pass throughs X 10 X 2; rest as needed
C2.dumbbell external rotation @ 3010 X 5-6 X 2; rest as needed

Performance

A.box/tactical breathing 3-4:00

B.for 15-20:00 @ Z1

passive hang X 30 seconds

1 lap forward ape

active hang 30 seconds

row 1,000 meters

1 lap crab crawl

Ido squat 2.0

10 hindu push-ups

C.loaded dorsi stretch X 45 seconds each; rest as needed

D.bar protraction X 45 seconds; rest as needed

E.KB rack stretch X 60 seconds each; rest as needed

E.box/tactical breathing X 2-3:00

03.25.15

Fitness
15-12-9 @ 85%
wall ball shots @ 20/14
hollow rocks
rest 2:00
@ 85%
row 30 cals
30 (no jump burpees)
rest 2:00
@ 85% for 3:00
5 pull-ups
10 box step-ups @ 24/20
rest 2:00
3 sets @ 85%
50 jump rope reps
14 alternating lunge steps

Performance
A1.ring superman X 10 seconds X 3; rest 30 seconds
A2.front lever progression X 5-6 seconds X 3; rest 75 seconds
B.On a 3:00 running clock for 6 sets
odd sets: L-hang for 20 seconds + 15 hollow rocks
even sets: run 400 meters
C.single leg seiza X 45 seconds each
D.foot on rig X 45 seconds each

03.24.15

Fitness
A.tactical breathing 3-4:00
B.back squat @ 20X0 X 3-5 X 3; rest 2:00
C1.OH press @ X120 X 3-5 X 3; rest 30 seconds
C2.ring rows @ X220 X 6-8 X 3; rest 75 seconds
D.run 200 meters @ 95% X 3; walk back to start for recovery (run to 400 m mark)

Performance
A.Box/tactical breathing 3-4:00
B.All @ 85%

15-12-9
russian swings @ 55/35
burpees (no jump)

rest 2:00

row 30 cals
30 wall ball shots @ 20/14
30 double unders

rest 2:00

for 3:00
4 pull-ups
5 power snatches @ 65/35
6 box step-ups

rest 2:00

run 800 meters

C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed

03.23.15

Fitness
A1.row 400 meters X 3; rest 10 seconds
A2.hollow plank X 20 seconds X 3; rest 75 seconds
B1.run 400 meters X 3; rest 10 seconds
B2.side plank X 20 seconds each side X 3; rest 75 seconds
C1.table-to-plow X 8 X 2; rest as needed
C2.lunge w/rotation X 15 seconds each X 2; rest as needed
C3.foot on rig X 20 seconds each X 2; rest as needed
C4.single leg seiza X 20 seconds each X 2; rest as needed

Performance
A.clean + 2 push-jerks X 2 X 3; rest 2:00
B1.back squat @ 20X0 x 3-4 X 3; rest 20 seconds
B2.Ring push-ups (constant supination) X 5-7 X 3; rest 20 seconds
B3.archer ring rows @ X020 X 6-8 alt X 3; rest 60 seconds
C.cuban rotation s@ 4020 X 5 X 2; rest as needed

03.20.15

Fitness
Complete as many reps as possible in 8 minutes of:
6 release push-ups
3 deadlifts
9 release push-ups
3 deadlifts
12 release push-ups
3 deadlifts
15 release push-ups
6 deadlifts
18 release push-ups
6 deadlifts
21 release push-ups
6 deadlifts
24 release push-ups
9 deadlifts

Etc., adding 3 reps to the release push-up each round, and 3 reps to the deadlift every 3 rounds.

Men Deadlift 115 lb.
Women Deadlift 85 lb.

Performance
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

OR

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

03.19.15

Fitness
A.row 1,000 meters @ 85%; rest 60 seconds
B.Thoracic bridge X 10 (alt) w/2 second pause; rest 90 seconds
C.run 1,000 meters @ 85%; rest 60 seconds
D.loaded dorsi flexion X 45 seconds each side; rest 90 seconds
E.row 500 meters @ 90%; rest 2:00
F.run 400 meters @ 90%
G.single arm DB external rotations @ 3010 X 6-8 X 2; rest as needed

Performance
A.box/tactical breathing 3-4:00
B.2 sets @Z1
row 500 meters
1 lap forward ape
active hang 30 seconds
bad stretch-30 seconds
table-to-plow X 10
run 400 meters
5 cuban rotations @ 4020
loaded dorsi stretch X 30 seconds each
10 alt cossacks
C.bar protraction X 45 seconds X 1; rest as needed
D.KB rack stretch X 60 seconds each X 1; rest as needed
E.box/tactical breathing X 2-3:00

03.18.15

Fitness
B.deadlift @ TNG X 8 X 3; rest 2:00
C1.CGBP @ 20X0 X 8-10 X 3; rest 30 seconds
B2.pull-ups @ X130 X 6-8 X 3; rest 30 seconds
B3.table-to-plow X 8 X 3; rest 90 seconds

*Use extra weight for pull-ups if you can hold tempo and perform prescribed reps.

Performance
A1.L-sit X 10 seconds X 4; rest 45 seconds
A2.strict TTB X 6-8 X 4; rest 45 seconds
A3.odd sets=run 200 meters fast (not a sprint)
even=row 250/200 meters fast
X4; rest 2:00
B.complete/accrue:
20 low gait PVC pass throughs
40 seconds ring side plank each side
90 seconds hollow plank
*Partition and rest part 'b' as desired.

03.17.15

Fitness
A.Box/tactical breathing for 3-4:00
B. 3 sets @ 85%
row 500/400
50 single jump rope reps
20 hindu push-ups
10 pull-ups
10 russian swings @ 55/35
rest 3:00 b/t sets-shoot for even splits
C.Box/tactical breathing for 2-3:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B. 2 sets @ 85%
row 400 meters
10 thrusters @ 75/45
10 pull-ups
10 burpee box jumps @ 24/20
10 pull-ups
20 double unders
run 400 meters (kick last 200 meters @ 90%)
rest 4:00 b/t sets
C1.bar protraction X 30 seconds X 2; rest as needed
C2.loaded dorsi stretch X 30 seconds X 2; rest as needed

03.16.15

Fitness
A1.split squat @ 30X0 X 6-8 X 3; rest 30 seconds
A2.single arm KB/DB press @ X110 X 6-8 X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 6-8 X 3; rest 90 seconds
B.4 sets Fast (not a sprint)
6 jump squats
run 100 meters fast
walk/recover ~2:00
*jump high on jump squats
C1.single leg hamstring PNF X 45 seconds each X 1; rest 30 seconds
C2.loaded dorsi flexion X 60 seconds each X 1

Performance

A.EMOM for 12 sets

odd sets:2 snatches (moderate and fast-drop each)

even sets:6-8 ring rows

B1.jump squats (back squat bar position) @ 31X1 X 3 X 3; rest 30 seconds

B2.bar dips @ 20X0 X 6-8 X 3; rest 90 seconds

*add weight to dips if necessary.

C.single arm external rotations @ 3010 X 6-8 X 2; rest as needed

03.13.15

Open 15.3

Fitness
Complete as many rounds and repetitions
as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Performance
Complete as many rounds and repetitions
as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

03.12.15

Fitness
A.Box/tactical breathing for 3-4:00
B.front squat @ 21X0 X 3-5 X 3; rest 2:00
C1.handstand push-ups X 5-7 X 3; rest 30 seconds
C2. ring rows @ X020 X 6-8 X 3; rest 75 seconds
D.row 150/125 meters @ 99% X 5; rest 90 seconds -2:00
E.Box/tactical breathing for 2-3:00

Performance

A.box/tactical breathing 3-4:00

B.@ Z1 for 20 minutes

row 600 meters

Ido Squat Routine 2.0

passive hang 30 seconds

run 600 meters

15 hindu push-ups

10 supine leg circles (alt)

bear crawl 1 lap

active hang 30 seconds

straddle PNF X 60 seconds

C.bar protraction X 45 seconds X 1; rest as needed

D.KB rack stretch X 60 seconds each X 1; rest as needed

E.DB external rotation @ 3010 X 8-10 each X 1; 

F.box/tactical breathing X 2-3:00

03.11.15

Fitness
A1.run 800 meters X 2; rest 3:30
A2.row 800 meters X 2; rest 3:30
*Perform 2, 10 second fartlek surges during each interval, then return to pace.
B1.bridge rotations (wall or floor) X 8 alternating X 2; rest 30 seconds
B2.single leg hamstring PNF X 30 seconds each X 2; rest 30 seconds
B3.supine bent knee circles X 10 (alt X 2); rest 30 seconds
B4.loaded dorsi flexion X 45 seconds each X 2; rest 30 seconds

Performance

A1.planche progression X 6-10 seconds X 3; rest 45 seconds

A2.front lever progression X 6-10 seconds X 3; rest 45 seconds

A3.15 hollow rocks X 3; rest 75 seconds

B.run 400 meters X 4; rest run time

03.10.15

Fitness
A1.clean pull X 5 X 3 (drop all reps); rest 40 seconds
A2.one arm push-ups X 3-5 each X 3; rest 90 seconds
B1.weighted pull-ups X 3-5 X 3; rest 30 seconds
B2.8 lizard steps X 3; rest 90 seconds
C1.low gait PVC pass throughs X 5 X 3; rest 30 seconds
C2.barbell protraction X 30 seconds X 3; rest as needed

Performance
A.Box/tactical breathing 3-4:00
B.6:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 burpees
rest 3:00
5:00 @ 85%
10 box jumps @ 24/20 (step-down)
7 pull-ups
4 STOH @ 75/35
rest 3:00
4:00 @ 85%
row 20/15 cals (only once) then, w/time remaining--
15 double unders
10 release push-ups
5 front squats @ 75/35
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed

03.09.15

Fitness
A.Box/tactical breathing for 3-4:00
B.7:00 @ 85%
12 walking lunge steps
10 ring rows
8 dive bomber push-ups
run 200 meters
rest 3:00
7:00 @ 85%
8 knees-to-elbows
10 wall ball shots @ 20/14
12 hollow rocks
14 box step-ups @ 24/20
rest 3:00
Z1 of choice for 5:00
B.Box/tactical breathing for 2-3:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.power clean X 1.1.1 X 3; rest 30 seconds
A2.handstand push-ups X 6-8 X 3; rest 75 seconds
B1.front squat @ 20X0 X 3 X 3; rest 30 seconds
B2.archer ring rows @ X020 X 6-8 (alt) X 3; rest 90 seconds

*Keep the power cleans moderate and fast.

03.06.15

Fitness
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   6 overhead squats (65 / 45 lb.)
   6 chin-over-bar pull-ups

From 3:00-6:00
   2 rounds of:
   8 overhead squats (65 / 45 lb.)
   8 chin-over-bar pull-ups

From 6:00-9:00
   2 rounds of:
   10 overhead squats (65 / 45 lb.)
   10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Performance
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 rounds of:
   10 overhead squats (95 lb / 65 lb.)
   10 chest-to-bar pull-ups

From 3:00-6:00
   2 rounds of:
   12 overhead squats (95 lb / 65 lb.)
   12 chest-to-bar pull-ups

From 6:00-9:00
   2 rounds of:
   14 overhead squats (95 lb / 65 lb.)
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

03.05.15

Fitness
A.box/tactical breathing 3:00
B.2 sets @ 85%
row 500 meters
15 burpees (no jump)
15 russian swings @ 55/35
30 walking lunge steps
10 alt sideways apes
10 pull-ups
30 seconds ring FLR
run 400 meters
rest 4:00 b/t sets

Performance
A.box/tactical breathing 3:00
B.@ Z1
30 seconds belly-to-wall HS hold
row 600 meters
15 hindu push-ups
30 seconds pigeon each side
10 alternating wall bridge rotations
run 600 meters
duck walk 1 length
crab crawl 1 length
passive hang 60 seconds
bear crawl 1 lap
row 600 meters
standing straddle PNF (hands on hips) X 2:00
single leg seiza X 60 seconds each
C.bar protraction X 30 seconds X 2; rest as needed
D.DB external rotation @ 3010 X 5 each X 2; rest as needed

OR

Make up missed session.

03.04.15

Fitness
A.back squat @ 31X1 X 8-10 X 3; rest 2:00
B1.OH press @ X120 X 8-10 X 3; rest 30 seconds
B2.single arm DB/KB rows @ X020 X 8-10 each X 3; rest 90 seconds
C.run 100 meters @ 90% X 4; rest/walk back ~90s-2:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.ring superman X 12 seconds X 3; rest 45 seconds
A2.hanging L to TTB w/3 second pause @ top X 4-6 X 3; rest 90 seconds
B.row 60 seconds @ 90% X 3; rest 60 seconds
C.run 200 meters @ 90% X 3; rest 60 seconds

03.03.15

Fitness
A1.row 3:00 @ 90% X 2; rest 3:00
A2.run 3:00 @ 90% X 2; rest 3:00
B.KB rack stretch X 60 seconds each; rest as needed
C.straddle PNF w/ hands on hips X 2:00 (accumulated ); rest as needed
D.loaded dorsi flexion X 75 seconds each; rest as needed
E.barbell protraction X 40 seconds X 2; rest as needed

Performance
A.box/tactical breathing 3:00
B.15-12-9 @ 85%
toes-to-bar
thrusters @ 75/45
rest 3:00
@ 85%
row 30 cals
20/15 ring dips
30 box jumps @ 24/20
30 wall ball shots @ 20/14
20 CTB pull-ups
rest 3:00
5:00 @ 85%
1 MU
9 DLs @ 95/55
30 double unders
C.bar protraction X 30 seconds X 2; rest as needed
D.cuban rotations @ 4020 X 3 X 2; rest as needed


*no MU = 3 strict pull-ups 3 strict dips

03.02.15

Fitness
A1.deadlift @ X1drop X 6-8 X 3; rest 30 seconds
A2.ring push-ups w/RTO @ 31X1 X 8-10 X 3; rest 90 seconds
B.6-1 strict pull-up ladder
C.forward/backward ape (control focus) X 10 X 3; rest as needed

RTO means ring turn out.

Performance
A.In 9:00, work to a moderate 1.1.1 hang power snatch--great speed and technique-may warm-up to 65/35 before time starts.
B.back squat @ 20X0 X 3 X 3; rest 2:00
C1.ring push-ups w/RTO @ 30X0 X 8-10 X 3; rest 30 seconds
C2.barbell bent over row @ X020 X 8-10 X 3; rest 90 seconds

02.27.15

Fitness
Workout 15.1 (Scaled)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowedPerformance

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

OR

AMRAP in 9:00
15 hanging knee raises
10 russian swings @ 55/35
5 push-ups on d-bells
+
AMCAP in 6:00
20 burpees
row for cals w/time remaining

Performance
Workout 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap