03.31.16

Fitness
A.front squat @ 20X0 X 5-3-5-3; rest 90s-2:00
B.EMOM for 7 sets
1-3 strict pull-ups
@ BW-60# over
*no pull-ups=1 eccentric EMOM
C.2 sets @ Z2
Run 400 meters
20 seconds arched plank
10 alt cossacks
Row 400 meters
50 meter suitcase carry (heavy)

Performance
A.for 30:00 @ Z2/Z3
Run 400 meters
10 hindu push-ups
50 single jump rope reps
10 hollow rocks
10 P.lette kick throughs
Row 400 meters
100 meter front rack carry (DB or KB)
6 tuck jumps over moderate hurdle

03.30.16

Fitness
A.OHP @ X020 X 5-3-5-3; rest 90 seconds-2:00
B.5:00 @ 90%
5 sandbag GTS @ 60/45
10 push-ups
Run 100 meters
Rest 3:00
5:00 @ 90%
Row 250 meters (once-buy in)
+w/time remaining
6 ring rows
8 alt lunges
24 jump rope reps

Performance
A.in 8:00 from an empty bar, work to a heavy 1 rep power clean
B1.3-6 L-hang to TTB (strict) X 3; rest 45-60 seconds
B2.CGBP @ 20X0 X 10-12 X 3; rest 2:00
C.row 1,000 meters @ 2K TT pace; rest 4:00
D.run 1,000 meters @ ~ mile  TT pace

03.29.16

Fitness
A1.front squat @ 20X0 X 15 X 3; rest 30 seconds
A2.2-8 strict pull-ups X 3; rest 90 seconds
-add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 9:00
6 knees-to-elbows
9 wall ball shots
12 box step-ups @ 24/20

Performance
A.5 rebound tuck jumps X 3; rest 30 seconds
B.6 alt power skips X 3; rest 30 seconds
C.split squat @ 30X0 X 6-8 ea side X 3; rest 90 seconds
D.3 sets @ 90%
Run 200 meters
10 CTB pull-ups
20 alt jumping lunges
15 russian swings
Rest 2:00 b/t sets

03.28.16

Fitness

A1.DB seasaw press X 10 (alt) X 4; rest 30 seconds

A2.russian swing (mod-to-heavy) X 15 X 4; rest 90 seconds

B.run 30 seconds X 8; rest 30 seconds

Performance

A.in 8:00 from an empty bar, work to a heavy 1 rep high hang power snatch

B.In 5 sets from and empty bar, work to a heavy (not max) 5 rep CGBP @ 20X0

C1.row 30 seconds @ 90% X 3; rest 60 seconds

C2.run 30 seconds @ 90% X 3; rest 60 seconds

03.24.16

Fitness
A.front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 9 strict pull-ups @ BW-60# over
*8:00 time cap
*no Pull-ups =6 eccentrics
C.for 10-15:00 @ Z2
Row 300 meters
10 hollow rocks
100 meter waiter’s carry (switch ½ way)
Run 200 meters

Performance
A.10 rebound vertical jumps to touch X 3; rest 60-90 seconds
B1.L/V sit X 10 seconds X 5; rest 30 seconds
B2.hollow plank X 20 seconds X 5; rest 60 seconds
C.for 10-15:00 @ Z2
Run 60 seconds
Row 60 seconds
Slow bear crawl 60 seconds

03.23.16

Fitness
A.OHP @ X020 X 5 X 3; rest 90s-2:00
B.2 sets @ 85%
Run 400 meters
10 NJ burpees
10 ring rows
20 box step-ups @ 24/20
50 meter suitcase carry (mod-heavy)
Rest 2:00 b/t sets

Performance
A.1 power clean + 5 fast push-jerks X 4; rest 30 seconds
B1.1-5 MUs X 4; rest 45 seconds
B2.CGBP @ 20X0 X 8-10 X 4; rest 2:00
C.row 3:00 @ 90% X 3; rest 3:00

03.22.16

Fitness
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 3; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.for time
Row 650/550
40 alternating lunges
20 russian swings @ 55/35
100 jump rope singles

Performance
A.5 single leg rebound broad jumps ea leg X 4; rest 45-60 seconds
B.5 heavy russian swings X 4; rest 30 seconds-explode
B.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep front  squat @ 20X0
C.5 sets @ 90%
20 double unders
10 wall ball shots
7 TTB
7 burpees
Rest 30 seconds b/t sets

03.21.16

Fitness
A1.OA KB press @ X020 X 6-8 ea X 3; rest 30 seconds
A2.deadlift @ X020 (re-set) X 3 X 3; rest 90 seconds
B.run 60 seconds @ 85% X 4; rest 60 seconds

Performance
A.snatch X 3 X 8 (TNG); rest 30 seconds-light and fast
B.CGBP @ 20X0 X 3 X 3; rest 90s-2:00
C.run 90 seconds @ 90% X 3; rest 2:30
D.row 90 seconds @ 90% X 3; rest 2:30

Easter Schedule

Good Friday, March 25 Open Gym from 3pm-6pm only
Saturday, March 26 Closed
Monday, March 28 Regular Schedule

*All regular sessions on Friday, March 25 are cancelled.  Open gym is available to complete the Open 16.5 workout on Friday from 3-6 pm.  You do not need to register on Mindbody for Friday’s open gym.
**You may also perform the Open 16.5 workout on Monday, March 28 during regular sessions.

03.18.16

Fitness
(not registered for the Open)
AMRAP in 13:00
21 deadlifts @ 95/65
55 wall ball shots @ 20/14 (9 ft all)
55 cal row
55 P.lette Push-ups (feet on floor)

Performance
(not registered for the Open)
AMRAP in 13:00
21 deadlifts @ 135/95
55 wall ball shots @ 20/14 (10ft/9ft)
55 cal row
55 strict HSPUs or P.lette push-ups (feet on floor)

Those registered will perform the official version most appropriate relative to their current abilities.

03.17.16

Fitness
A.Front squat @ 20X0 X 3 X 3; rest 90s-2:00-more weight than last week
B.Accumulate 16 strict pull-ups @ BW-60# over
*14:00 time cap
*no Pull-ups =9 eccentrics
C.for 10-15:00 @ Z2
-duck walk 1 length
-row 60 seconds
-30 seconds arched plank
-run or AD 60 seconds

Performance
A.5 rebound broad jumps X 3; rest 30 seconds
B.5 rebound vertical jumps to touch (ea) X 3; rest 30 seconds
C.EMOM for 7 sets (stay aerobic)
Rotate through the following:
-1 T-get-up ea side
-10 second L/V sit
-run or row 30 seconds

03.16.16

Fitness
A.OHP @ X020 X 5-3-2; rest 90s-2:00
B.6:00 @ 85%
10 ring rows
10 P.lette push-ups
50 jump rope singles
50 meter sandbag carry @ 60/45
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
10 hollow rocks

Performance
A.EMOM for 5 sets
-5 TNG power clean and jerks
B1.CGBP @ 20X0 X 15-12-9; rest 60 seconds
B2.strict TTB @ X021 X 5-10 X 3; rest 60-90s
C.run/row 10:00 @ Z2
-put in 5 random 10 second fast surges during Z2

03.15.16

Fitness
A1.front squat @ 20X0 X 8-10 X 4; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 4; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 10:00
10 burpees
10 wall ball shots
10 knees-to-elbows

Performance
A.5 rebound tuck jumps X 4; rest 30 seconds
B.6 alt power skips X 4; rest 30 seconds
C.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep back squat @ 20X0
D.4 sets @ 90%
10 thrusters @ 65/35
25 double unders
10 box step-ups @ 24/20
10 pull-ups
Run 100 meters
Rest 60 seconds b/t sets

03.14.16

Fitness
A1.DB seesaw press X 8  (alt-4 ea side) X 5; rest 30 seconds
A2.snatch grip DL @ X010 (re-set) X 3 X 5; rest 90 seconds
B.run 90 seconds @ 85% X 4; rest 90 seconds

Performance
A.hang power snatch X 5 X 5; rest 45 seconds-keep it fast-do not drop
B.CGBP @ 20X0 X 5-3-2; rest 90s-2:00
C.run 60 seconds @ 90% X 3; rest 2:00
D.row 60 seconds @ 90% X 3; rest 2:00

03.11.16

Fitness
Complete as many rounds and reps as possible in 7 minutes of:
10 snatch grip deadlifts
5 pull-ups

Men use 75 lb.
Women use 55 lb.

Performance
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

03.10.16

Fitness
A.Front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 14 strict pull-ups @ BW-60# over
*12:00 time cap
*no Pull-ups =7 eccentrics
C.for 10-15:00 @ Z2
-row/run/AD 2:00
-hollow plank X 20 seconds
-bear crawl 1 lap
-side plank X 20 seconds ea

Performance

A.1 single leg broad jump (2 leg landing) X 20 @ 85% effort; rest 10-20 seconds

B1.L-sit X 10 seconds X 4; rest 30 seconds

B2.hollow plank X 20 seconds X 4; rest 60 seconds

C.run/row/AD @ Z2 for 10-15:00

03.09.16

Fitness
A.OHP X 5 X 3; rest 90s-2:00
B.8:00 @ 85%
run 200 meters
10 ring rows
10 sandbag GTS @ 60/45
rest 4:00
8:00 @ 85%
row 500 meters (once)
then, w/time remaining
10 NJ burpees
10 box step ups @ 24/20
10 knees-to-elbows

Performance
A.clean-to-thruster X 8 X 3; drop all-rest 90 seconds
B1.1-5 MUs X 3; rest 45 seconds
B2.CGBP @ 20X0 X 8-10 X 3; rest 2:00
C.row 90 seconds X 4; rest 90 seconds

03.08.16

Fitness
A1.front squat @ 20X0 X 10-12 X 4; rest 30 seconds
A2.1-5 strict pull-ups X 4; rest 90 seconds-add weight if max is 10 or over
B.3 rounds for time
row 15 cals
20 walking lunges
25 p.lette push-ups

Performance
A.1 tuck jump over hurdle X 10; rest 20-30 seconds
B.1 vertical jump to touch X 10; rest 20 seconds
C.In 10:00, work to a heavy 2 rep front squat @ 20X0
D.3 sets @ 90%
row 250 meters
35 double unders
15 TTB
12 burpees
9 CTB pull-ups
6 handstand push-ups
rest 2:00 b/t sets

03.07.16

Fitness
A1.KB OH press @ X020 X 5 X 5; rest 30 seconds
A2.deadlift @ X020 X 5 X 5 (re-set); rest 90 seconds
B.run 60 seconds X 6;rest 60 seconds

Performance
A.power snatch X 10 X 3-drop all; rest 90 seconds
B.CGBP @ 20X0 X 5 X 3; rest 90s-2:00
C1.run 200 meters @ 85% X 3; rest 60 seconds
C2.row 200 meters @ 85% X 3; rest 60 seconds

03.04.16

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

03.03.16

Fitness
A.front squat @ 20X0 X 3 X 3; rest 90 s-2:00
B.Accumulate 10 strict pull-ups @ BW to 60# over
*10:00 time cap
*no Pull-ups =6 eccentrics
C.3-D plank X 30 seconds ea X 2; rest as needed
-hollow, side, side

Performance
A1.5 broad jumps X 3; rest 30 seconds
A2.5 tuck jumps over hurdle X 3; rest 30 seconds
A3.1 mod-to-heavy T-get-up ea side X 3; rest 90 seconds
B.hollow plank X 45 seconds X 2; rest 45 seconds
C.10-15:00 run and row @ Z2

03.02.16

Fitness
A.work to a 1RM OHP
B. 3 rounds for time
Run 400 meters
20 russian swings @ 55/35
20 box step-ups
100 meter sandbag carry @ 60/45

Performance
A.power clean and jerk X 10 X 3; rest 90 seconds--drop all
B1.strict TTB @ X021 X 5-10 X 3; rest 30-45 seconds
B2.V/L-sit X 10-12 seconds X 3; rest 90 seconds
C.run 2:00 @ 85%  X 4; rest 2:00

03.01.16

Fitness
A.In 10:00, work to a 5 RM front squat.
B.AMRAP of strict pull-ups in 1 set.
Women=supinated
Men=pronated
C.AMRAP in 10:00
10 Nj burpees
15 wall ball shots
30 jump rope reps

Performance
A.max single leg triple jump (ea side)
B.In 10:00, work to a heavy (not max) 3 rep back squat @ 20X0
C.6:00 @ 90%
10 pull-ups
10 DLs @ 115/75
10 burpees over the bar
rest 3:00
6:00 @ 90%
1-3 MUs
12 wall ball shots
24 DUs
*NO MU=3 strict pull-ups/3 strict dips