09.30.16

Fitness
A.barefoot wall fall drill X 15 X 2
B.21-15-9 for time
-bar dips
-pull-ups
C.run 20 seconds @ 90% X 6; rest 60 seconds

Performance
A.AMRAP in 6:00
5 deadlifts @ 60% max
5 HSPUs (strict)
rest 6:00 b/t ‘a’ and ‘b’
B.row/run 200 meters @ 85-90% X 6; rest 60 seconds
*you choose-mix and match ok
C.Z1 for 5:00

09.29.16

Fitness
A.barefoot wall fall drill X 15 X 2
B1.OHP @ X020 X 5-6 X 3; rest 30 seconds
B2.10.10 russian swings X 3; rest 90 seconds w/bad stretch 15 seconds ea
C.10:00 @ 85%
row 500 meters (once-buy in)
w/ time remaining
10 wall ball shots
8 TTB
30 jump rope reps

Performance
A.15:00 gymnastics circuit
-3-5 strict, arched CTB pull-ups
-L-sit X 6-10 seconds
-crab crawl X 20 seconds
-10 hollow rocks
B.10:00 @ 85%
run 200 meters
5 power cleans @ 95/65
5 ring dips
10 box step-ups @ 24

09.28.16

Fitness
A.15:00 block
-back squat @ 21X1 X 5-6
-pronated ring rows @ X020 X 5-6
-OA lat stretch X 15 seconds ea
B.AB sprint 8 seconds X 6; rest until Z1
*use 5 second roll in

Performance
A.15:00 block
-snatch X 3
-OH med ball throw X 2 @ 10-15#
-loaded shoulder flexion or bretzel X 20 seconds
B1.back squat @ 21X1 X 5 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 90 seconds w/OA lat stretch for 10 s ea during rest

09.27.16

Fitness
A.barefoot wall fall drill X 15 X 2
B.AMRAP in 15:00
run 200 meters
10/5 pull-ups
10 NJ burpees
2 F rolls to jumps
C.15 hollow rocks X 3; rest 60 seconds

Performance
A.AMRAP strict TTB in 1 set
B.AMSAP of p.lette L-sit
C.15:00 block
-clean and jerk X 3
-5 rebound jumps
-15 second butcher’s block or KB rack stretch

09.26.16

Fitness
A.work to a heavy 1 rep deadlift
B.work to a heavy 1 rep OHP
C.run 400 meters for time
D.cyclic Z2 for 5-10:00

Performance
A.3 sets for times
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
10 pull-ups
rest 8:00 b/t sets

09.23.16

Fitness
3 sets @ 85%
20 walking lunge steps
10 ring rows
1 Turkish get-up ea side (slow)
10 hollow rocks
10 P.lette push-ups
10 ALT cossacks
10 sandbag GTS
run/row/AD 90 seconds (student chooses)
rest 2:00 b/t sets

Performance
For time
Row 700 meters
50 thrusters @ 45/25
Rest 2:00
Run 400 meters
50 push-ups
Rest 2:00
20/15 pull-ups
60 DUs

*Score is total time minus rest.

09.22.16

Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
*Compare to 080516

Performance
A.EMOM for 10 sets
-2 power snatches @ 70%--drop all
B.15:00 block
-back squat @ 21X1 X 8-10
-OA row @ X020 X 8-10 ea
-pigeon X 15 seconds ea

09.21.16

Fitness
A1.clean grip deadlift @ X021 X 5-6 X 3; rest 30 seconds
A2.HS or pike push-ups X 5-6 X 3; rest 0 seconds
A3.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.8 sets
odd=row 20 seconds @ 90%
even=AD 20 seconds @ 90%
*rest until back to Z2 breathing

Performance
A.EMOM for 10 sets
-2 power clean and jerks @ 70%-drop all
B.AB sprint 10 seconds X 6; rest 90s-2:00
C.ring superman X 10 seconds X 4; rest as needed

09.20.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s
B.for time
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed
*compare to 080216

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)
B.3 sets @ 85-90%
row/run 200 meters
10 box jumps @ 24/20
10 STOH @ 50% jerk
10 wall ball shots
10 TTB
Rest 60 seconds b/t sets

09.19.16

Fitness
A.front squat @ 21X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance

A.work up to a 5RM weighted pull-up 

B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed

B.run 2 miles or row 3K for time (Perform your pre-cycle test or the one you want if you did not test)

Pull-up Standards

male=pronated

females=supinated or pronated NO alternating, however.

All must pause 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).

No kipping.

09.16.16

Fitness
3 rounds for time
10 DLs @ ~ 50% 1RM
15/10 P.lette push-ups
run 400 meters

Performance
A.10:00 Block
-1 mod T-get-up ea side (alternate)
*do not rush
B.for time
Run 1,000 meters
Rest 60 seconds
AMRAP strict pull-ups In 3:00
Multiply each completed pull-up by 2.  Subtract this number in seconds from your run time.  That is your score.

09.15.16

Fitness
30 minute block
-3.3.3 pull-ups
-ring superman X 10 seconds
-thoracic bridge X 15 seconds ea
-50 meter seasaw carry
-side plank X 15 seconds ea
-lunge w/rotation X 15 seconds ea

Performance
A.15:00 block
-2 High hang snatches @ ~ 60-65%
-3 shrimp squats ea side
-bretzel X 15 seconds ea
B1.KB/DB OH carry X 50 meters X 3; rest 0 seconds
B2.bad stretch X 15 seconds ea X 3; rest 60 seconds

09.14.16

Fitness
A.20 sets EMOM
odd=5-8 russian swings
even=3-10 push-ups
B.row/AD 30 seconds @ 90% X 6; rest 30 seconds

Performance
A.15:00 Block
-2-6 belly-to-wall HSPUs
-3-10 strict pull-ups w/1 second pause w/chin above bar
-OA lat stretch X 15 seconds ea
B.run/row 90 seconds @ 85-90% X 5; rest 90 seconds
*choose based on testing bias

09.13.16

Fitness
A.AMRAP in 10:00
5 burpee box step-ups @ 24/20
10 wall ball shots @ 20/14
30 jump rope reps
rest 2:00 b/t 'a' and 'b'
B.Row AMCAP in 3:00
*Score is sum of 'a' and 'b'

Performance
A.split squat @ 20X0 X 3-4 ea X 3; rest 2:00
B.AMRAP GTOH reps in 8:00
Row 800/700 meters
40 burpees
Power snatch @ 65% snatch w/time remaining

09.12.16

Fitness
A.15:00 block (barefoot)
-front squats @ 21X1 X 6-8
-pull-up ladder X 3-2-1
-pvc balance 45 seconds
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 30 seconds @ 90% X 6; rest/walk 30 seconds

Performance
A1.1-3 KB or DB OH press ladder X 4; rest 45 seconds
A2.weighted pull-up X 2-3 X 4; rest 90 seconds
B.run/row 3:00 @85% X 3; rest 3:00
*choose based on testing bias
**2 KBs/DBs for the press

09.09.16

Fitness
3 sets @ 85%
10 burpees
run 200 meters
10 sandbag GTS @ 60/45
10 ring rows
row 200 meters
jump rope 50 reps
rest 2:00 b/t sets

Performance
A.for total reps/cals
1:00 AB for cals
1:00 thrusters @ 95/55
1:00 pull-ups
1:00 burpees over the bar
1:00 row for cals
1:00 DUs
1:00 wall ball shots
Rest 1:00
Then…
Run 200 meters
*Clock runs the whole time (does not stop for transition).
**take your 200 meter time (in seconds) and subtract the number of seconds it took you to run it from your total reps on the previous work.

09.08.16

Fitness
A.15:00 block
-3-6 pull-ups
-5 reps of inch worm
-bad PNF X 15 seconds ea
*No pull-ups = 3, 10s holds ea set.
**More than 10 strict pull-ups= add weight
B1.100 meter suitcase carry (switch ½ way) X 3; rest 30 seconds
B2.15-20 steps crab crawl X 3; rest 60 seconds

Performance
A.EMOM for 10 sets
2 High hang power clean and jerks @ ~ 60-65%
B1.3-6 pistols X 4 (do not alternate); rest 30 seconds
B2.1 mod-to-heavy T-get-up ea side X 4; rest 30 seconds
B3.10-15 hollow rocks X 4; rest 0 seconds
B4.ring superman X 10 seconds X 4; rest 60-75 s
*add weight to pistols if 5-6 are easy

09.07.16

Fitness
A1.1-3 Dive Bomber push-up ladder X 4; rest 30 seconds
A2.10-15 hollow rocks X 4; rest 60-90 seconds
B.row and/or AD 40 seconds @ 90% X 5; rest ~ 90 seconds

Performance
A.15:00 Block
-3-10 strict pull-ups w/1 second pause w/chin above bar
-2-3 OA push-ups OR archer push-ups ea side
-bad PNF X 15 seconds ea
B.Choose run/row based on testing bias.
2 sets
2:00 on; rest 2:00
1:00 on; rest 1:00
30 seconds on; rest 1:00
*perform repeats @ ~ 85%-90%. Maintain position and consistent output.

09.06.16

Fitness
for time
row 500 meters (once)
then…
21-15-9 reps of
-squat jumps
-russian swings @ 55/35
then…
run 400 meters (once)

Performance
A.shrimp squat X 3 ea X 3; rest 90 seconds (decrease ROM to get reps if necessary)
B.3 sets @ 85%
Row or run 400 meters
5 power cleans @ 55%
5 burpees
5 power cleans @ 50%
5 burpees
5 TTB
50 meter sandbag carry @ 60/45
Rest 90 seconds b/t sets
*May mix and match row/run

09.02.16

Fitness
A.15:00 block (barefoot)
-front squats @ 31X1 X 8-10
-pull-up ladder X 3-2-1
-thoracic bridge X 15 seconds ea
*No pull-ups = 3, 12 second chin over bar holds ea set
*over 15 pull-ups=add weight
B.run 200 meters X 4; rest 60 seconds
C.PVC stand X 2-3:00

Performance
A.for time
60 cal row
50 DUs
40 NJ burpees
30 box step-ups @ 24/20
20 russian swings @ 70/55
Run 400 meters
B.Z1 for 5:00

09.01.16

Fitness
AMRAP in 10:00
10 NJ burpees
20 box step-ups @ 24/20
100 meter sandbag carry @ 60/45
rest 5:00
for time
25 cal row
100 jump rope reps
15 knees-to-elbows
run 400 meters

Performance
A.12:00 block
-1 moderate/heavy Turkish Get-ups ea side
-3 weighted pull-ups
-OA Lat stretch X 15 seconds
B.15:00 block
-run/row 2:00 @ Z2
-Jump rope 30 seconds
-5 dive bomber push-ups
*Choose run/row based on testing bias.