10.31.16

End of Cycle Re-test

Fitness
A1.foot pop drill X 10 ea X 2; rest 15s
A2.6-8 bunny hops into 100 meter run X 2; rest 30 seconds
B.work to a heavy 1 rep deadlift
C.work to a heavy 1 rep OHP
D.run 400 meters for time
E.cyclic Z2 for 5-10:00
*compare to 092616

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
*compare to 092616

10.28.16

Fitness
A.bunny hop X 6-6 times  intoto 100 meter run (focus on lean and fast turnover) x 3
B1.DL @ X1drop X 6 X 3; rest 30 seconds
B2.1 turkish get-up ea side X 3; rest 90 seconds
C.run 40 seconds @ 85%  X 5; rest 40 seconds

Performance
A.snatch @ 60% X 2 X 8 EMOM
B1.front squat @ 21X1 X 6-8 X 3; rest 30 seconds
B2.strict TTB X AMRAP-2 X 3; rest 30 seconds
B3.3 tuck jumps over hurdles X 3; rest 90 seconds

10.27.16

Fitness
A.for time
31 cal row
31 thrusters @ 50% of front squat or 95/65 (whichever is lighter)
31 burpees over the bar
31 pull-ups
run 800 meters

Performance
A.for time
31 cal row
31 thrusters @ 95/65
31 burpees over the bar
31 pull-ups
run 800 meters

10.26.16

Fitness
A.bunny hop X 6-6 times  intoto 100 meter run (focus on lean and fast turnover) x 3
B.20:00 block
-6-10 P.lette push-ups w/feet elevated @ 2111
-standing internal rotation X 20 seconds
-6-10 ring rows @ 1121
-butcher’s block X 20 seconds
-3 shrimp squats ea side (no alt)
-10 hollow rocks

Performance
A.6-8 sets @ 99%
Record distance ea set
-row 20 seconds (odd sets)
-AD 20 seconds (even sets)
rest 2-3:00 b/t sets
-5 second roll in
*only perform 8 sets if you haven’t dropped off more than ~ 5% in your distance after set 6.
B.hollow plank X 30 seconds X 3; rest as needed

Costume Workout!

Thursday, October 27 is our annual costume workout at all sessions!

There will be treats!

10.25.16

Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B.OH press @ X020 X 3-1-3-1; rest 90 seconds w/OA lat stretch X 15 seconds ea
C.5 sets @ 85%
run 100 meters
5 DLs @ 50%
10 push-ups
25 DUs or 50 singles
rest 60 seconds b/t sets

Performance
A.clean and jerk @ 60% X 2 X 8 EMOM
B1.L-sit X 5-10 seconds X 4; rest 15 seconds
B2.OH Med ball throw X 3 X 4; rest 20 seconds
B3.8 straddle leg circles ea direction X 4; rest 75 seconds

10.24.16

Fitness
A.bunny hop X 6-8 times into 100 meter run (focus on lean and fast turnover) x 3
B1.DB or KB front squat @ 20X0 X 10 X 3; rest 30 seconds
B2.pull-up ladder X 1-2-3 X 3; rest 0
B3.pigeon pnf X 15 seconds ea X 3; rest 60 seconds
C.run 15 seconds fast X 5; rest 45 seconds

Performance
A.16:00 Gymnastics Circuit
-3-5 strict, arched CTB pull-ups
-3-5 belly-to-wall HSPUs
-butcher’s block X 20 seconds
-15 hollow rocks
-3-5 pistols ea side (no alternating)
-bretzel X 15 seconds ea
B.3 sets @ 85%
run 400 meters
30 DUs
15 russian swings @ 55/35

10.21.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.OH Press @ X020 X 5 X 4; rest 90 seconds w/20 seconds loaded shoulder flexion
D.3 sets @ 85%
run 200 meters
15 russian swings @
rest 3:00
3 sets @ 85%
row 200 meters
10 hindu push-up

Performance
A.15:00 block
-hang power clean and jerk X 3
-6 rebound lateral jumps over hurdle
-bad stretch X 20 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 6; rest 45 seconds
C.12 straddle leg circles ea direction X 2; rest as needed

10.20.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.15:00 block
-back squat @ 21X1 X 3-4
-3-4 pull-ups (add weight if max is over 10)
-dorsi stretch X 20 seconds ea
D.run 20 seconds fast X 6; rest 60 seconds

Performance
A.15-12-9 for time
back squat @ 60%
L-pull-ups
B.run/row 30 seconds @ 85-90% X 8; rest 30 seconds

10.19.16

Fitness
A.21-15-9 for time
wall ball shots @20/14
burpees
ring rows
B.tucked hollow plank X 30-45 seconds X 3; rest as needed

Performance
A.20:00 Gymnastic Circuit
-1-3 MUs
-15 hollow rocks
-planche lean X 20 seconds
-10 alternating cossack squats
-straddle leg circles X 10 ea
-loaded shoulder flexion X 20 seconds
B.@ 85% for 8:00
row 18 cals
15 wall ball shots
12 TTB
9 burpees

10.18.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.In 12:00, work to a heavy 2 rep DL @ X111
D1. OA DB press @ X020 (neutral to pronate) X 3 ea X 4; rest 30 seconds
D2. run 60 seconds @ 85% X 4; rest 60 seconds

Performance
A.12:00 block
-high hang snatch X 3 (drop all)
-med ball chest pass X 3 @ 10-15#
B.work to a heavy 3 rep front squat @ 21X1 in 10:00.
C.3-6 slow swans X 5; rest 45 seconds

10.17.16

Fitness
A.partner lean drill (run in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.20:00 block
-20 second chin over bar hold (supinated)
-20 second tuck sit
-10 alternating shrimp squats
-15 second -prone founder pose

Performance
all @ 97%
A 2 sets
for 2:00
7 thrusters @ 75/45
7 burpees
rest 6-7:00
for time
AB 20 cals
15/7 pull-ups
rest 6-7:00
B.Z1 for 5-10:00

10.14.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B.15:00 block
-deadlift @ X111 X 3
-kneeling DB seesaw press 6 (alt)
-thoracic bridge X 15 seconds ea
C.run 400 meters @ 85%; rest 2:00
run 200 meters @ 85%; rest 1:00
run 400 meters @ 90%

Performance
A.In 12:00, work to a heavy 2 rep snatch.
-3-5 plyo pushups b/t sets
B1.back  squat @ 21X1 X 3 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/OA lat stretch X 15 seconds ea during rest

10.13.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
C.12-9-6 for time
bar dips
strict pull-ups
*Add load if max is over 12 bar dips and 12 pull-ups
D.10:00 block
-1-3 forward rolls to vertical jump
-1-3 forward breakfalls
-side plank X 20 seconds ea

Performance
all @ 97%
A. 2 sets
AB .3 miles
20 russian swings @ 55/35
20 jumping lunges
rest 6-7:00
row 20 cals
20 burpees AFAP
rest 6-7:00
B.Z1 for 5-10:00

10.12.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B1.OA .D-bell power snatch X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 3-4 X 3; rest 90 seconds w/15 seconds single leg seiza ea side
C.8:00 @ 85%
run 200 meters
10 lateral box step-overs @ 24/20
10 ring rows

Performance
A.16:00 block
-clean and jerk X 1.1 (20 sec b/t cluster reps)
-jump over hurdle from seated X 3
-butcher’s block or loaded shoulder flexion 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 5; rest 45 seconds
C.10 leg circles ea direction in seated straddle X 3; rest as needed

10.11.16

Fitness
A.run march in place X 30 seconds X 3; rest 20 seconds
B.foot pop drill  X 10 ea  X 3; rest 20s
B.15:00 block
-D-bell or KB front squat @ 21X1 X 5-6
-barbell bent over row @X020 X 6-8
-OA lat stretch X 15 seconds ea
B.run 15 seconds fast X 8; rest 60 seconds

Performance
A.5 rounds  for time
5 power snatches @ 70%
3 MUs
B.run/row 200 meters @ 85-90% X 6; rest 60 seconds
*you choose mix and match ok.
C.Z1 for 5:00
*No MUs = 3-5 strict pull-ups + 3-5 strict dips (ring or bar) ea set.

10.10.16

Fitness
A.for time
-100 jump rope reps or 30 DUs
-200 meter sandbag carry @ 60/45
-row 60 cals
-20 hollow rocks
-10/5 strict pull-ups
-30/20 p.lette push-ups
-50 squats
-100 jump rope reps or 30 DUs
B.floor superman X 10 seconds X 3; rest as needed

Performance
A.20:00 Gymnastics Circuit
-3-5 belly-to-wall HSPUs
-3-5 pistols w/1 sec pause @ bottom ea side (do not alternate)
-table X 15 seconds
-hanging leg circles X 4-6 alt
-L-sit X 5-10 seconds
-90/90 rotation X 4 alt
B.4 rounds for time
100 meter sandbag carry @ 60/45
30 DUs

10.07.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-back squat @ 21X1 X 5-6
-5-6 pull-ups (add weight if max is over 12)
-single leg seiza/dorsi stretch X 15 seconds ea
B.run 10 seconds fast (not a sprint)X 10; rest 50 seconds

Performance
A.5 rounds for time
3 thrusters @ 60% front squat
5 strict CTB pull-ups
B.run/row 400 meters @ 85-90% X 4; rest 2:00
*you choose.mix and match ok.
C.Z1 for 5:00

10.06.16

Fitness
A.5 rounds for time
50 jump rope reps or 25 DUs
20 alt lunge steps
10 dive bomber push-ups
rest 2:00
row 600 meters
Score is total work time.
B.prone founder pose X 15 seconds X 3; rest as needed

Performance

A.15:00 gymnastics circuit

-1 legless rope climb

-5 P.lette kick throughs

-basic triangle X 15 seconds

-15 seconds belly-to-wall HS hold

-10 leg circles ea direction in seated straddle

B.@ 85%

row 500 meters

50 DUs

10 dive bomber push-ups

30 alt lunges

5.5 TTB

20 russian swings @ 55/35

run 400 meters

10.05.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.15:00 block
-deadlift @ X111 X 5
-OA DB press @ X020 (neutral to pronate)
-basic triangle X 15 seconds ea
C.run 200 meters X 5; rest 2X work

Performance
A.In 10:00, work to a heavy 2 rep high hang snatch. Drop all.
B1.front squat @ 21X1 X 5 X 4; rest 30 seconds
B2.strict TTB X AMRAP-2 X 4; rest 90 seconds w/elevated child’s pose for 15 s ea during rest
C.Z2 of choice for 5-10:00

10.04.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B.AMRAP in 8:00
10 knees-to-elbows
10 goblet squats @ 55/35
C.EMOM for 10 sets
-odd=1-3 backwards rolls
-even=hollow plank X 20 seconds

Performance

All @ 97%

A.row 500 meters

rest 5:00-6:00

20 wall ball shots

15 burpees

10 pull-ups

rest 5:00-6:00

row 500 meters

B.Z1 (cyclic) for 10:00-15:00

10.03.16

Fitness
A1.wall hop X 10 X 2; rest 0
A2.bunny hop X 20 meters X 2; rest 30s
B1.OA D-bell power clean X 10 (alt) X 3; rest 30 seconds
B2.OH Press @ X020 X 5-6 X 3; rest 90 seconds w/15 seconds bad stretch during rest
C.3 sets @ 85%
run 200 meters
10/5 pull-ups
10/5 pike push-ups
10 sprawl-to-layouts

Performance
A.16:00 block
-hang clean and jerk X 2
-OH Med ball throw @ b/t 10 and 15# X 3
-bretzel or bad stretch X 15 seconds ea
B.L-sit or tuck sit X 5-10 seconds X 3; rest 60 seconds
C.10 leg circles ea direction in seated straddle X 2; rest as needed

Cycle Objectives

Fitness

• Improve running technique.
• Improve breathing awareness and breath control.
• Increase absolute strength in hinging and pressing.
• Increase capacity in lactic power and aerobic power.  

Performance

• Increase explosiveness with more frequent Weightlifting coupled w/upper body and lower body plyometrics.
• Increase straight arm scapular strength (SASS) in both pressing and pulling.
• Improve breathing awareness and breath control.
• Increase mixed modal lactic capacity.