06.30.17

Fitness
A.AMRAP in 20:00
run 400 meters
10 knees-to-elbows
12 d-bell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster

Performance
A.AMRAP in 20:00
run 400 meters
10 TTB
12 barbell thrusters
B.mobility (barefoot)
-dorsi X 60 seconds ea
-elevated child’s X 60 seconds
-90/90 internal rotation X 60 seconds
*choose weight you can do for 20+ reps  fresh for the thruster

06.29.17

Fitness
A.30:00 Block
-5 clean pulls
-50 meter waiter’s carry (switch ½ way)
-side plank X 20 seconds ea
-lunge w/rotation X 5 reps ea
-AB X 8 second sprint
-walk for 30-60 seconds
B.mobility (barefoot)
-sphinx X 60-90 seconds
-bad X 60 seconds ea
-floor german hang X 30 seconds

Performance

A.5 sets EMOM

-20 seconds of DU practice

B.30:00 Block (barefoot)

-20-25 second chin over bar hold (supinated)

-front plank X 30 seconds

-spinx X 6 breaths

-founder X 6 breaths

-2 get-ups ea side

-5 dragon flags or slow leg raises

-4 alt 90/90 rotations

C.Mobility

-OA lat stretch X 45 seconds ea

-lunge w/rotation X 10 ea

-single leg seiza (back and forth) X 60-90 seconds

06.28.17

Fitness
All Barefoot
A.3 sets
-jump rope 60 seconds
-split squat @ 30X0 X 8 ea side
-single leg seiza X 20 seconds ea
B.5 sets
-close grip push-up X 6-12
-child’s pose X 5 breaths
-ring rows @ 1111 X 8-10
-toggle rolls X 10
C.Mobility
-wrestler’s bridge X 20 slow reps
-special shoulder #2 X 60 seconds ea
*close grip push-ups width =thumbs touching

Performance
A.5 sets
-belly-to-wall HS hold X 20 seconds
-deadlift @ x021 (re-set) X 5
-5-10 dive bomber push-ups
-3 forward shoulder rolls from seiza ea side
-run 400 meters @ 80%
B.mobility (barefoot)
-PVC stand X 2:00 (focus on foot massage)
-cat cow (relaxed) X 10-15
-floor german hang X 30 seconds

06.27.17

Fitness
A.5 sets
-3 med ball OH throws
-founder X 6 breaths
-front plank X 20 seconds
-3 forward  shoulder rolls from seiza each side
-IND 6 breaths
-run 400 meters @ 70-80% (in through nose, out through mouth)
B.Mobility (barefoot)
-90/90 external rotation X 60 seconds ea
-dorsi X 60 seconds ea
-special shoulder #1 X 60 seconds ea

Performance
A.EMOM
-20 seconds of DU practice
B.30:00 Block (barefoot)
-belly-to-wall HS hold X 20 seconds
-KB or DB front squats @ 2111 X 6-8
-Australian pull-ups X 6-8
-bear crawl/crab crawl X 30 seconds (mix it up)
-10 hollow rocks
-child’s pose X 6 breaths
C.Mobility
-90/90 internal rotation X 60 seconds
-toggle roll X 20
-floor windshield wipers X 20

Cycle Objectives

Fitness

• Increase bent arm strength with an emphasis on upper body pulling.
• Prep soft tissue for higher demand upper body pulling in future cycles (bent arm hang).
• Increase competency in basic tumbling and floor work.
• Increase aerobic power (mixed modal testing component).
• Increase the ability to move well, w/o pain and in a health promoting manner.
• Restore essential movement abilities.

Performance

• Increase overhead stability.
• Prep soft tissue for higher demand upper body pulling in future cycles (bent arm hang).
• Increase double under capability.
• Increase hinge capacity (deadlift).
• Increase the ability to move well, w/o pain and in a health promoting manner.
• Restore essential movement abilities.

06.26.17

Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test (A,B,C,D)
E.Mobility
-OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok fir those who cannot string DUs together, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-3 hang power snatches @ 50-60%
-6 power skips (alt)
-hold down dog for 5 breaths
-run 20 seconds fast
D.mobility (barefoot)
-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)

06.23.17

Fitness
A.30 minute block
-15 d-bell front squats
-90/90 rotation X 6 (alternate)
-3-5 bar dips
-10-15 hollow rocks
-special shoulder #2 X 20 seconds ea
-60 seconds of bear/crab crawl (mix and match)
B.mobility
-thoracic bridge X 15 seconds ea
-special shoulder #2 X 60 seconds ea
-floor german hang X 30 seconds
-elevated child’s pose X 30 seconds

Performance
A.thruster X 5 X 5; rest 30 seconds-start @ ~ 40% of front squat for first set and add weight each set.
B.15:00 Block
-5 supinated pull-ups
-8-12 ring push-ups w/RTO
-30 seconds of hollow plank (hollow body hold)
-special shoulder #1 X 20 seconds ea
C.Mobility
-elevated child’s pose X 10 deep breaths
-10-20 toggle rolls
-bretzel X 60 seconds ea
*add weight to pull-ups if max is over 10

06.22.17

Fitness
A.AMRAP in 15:00
row 800 meters
then, w/time remaining...
10 alternating D-bell snatches
15/10 push-ups
50 single jump rope reps
100 meter sandbag carry @ 60/45
B.mobility
-special shoulder #1 X 60 seconds ea
-foot on rig X 30 seconds ea
-single leg seiza X 60 seconds (back and forth)

Performance
A.5 sets for total time
AB 15 cals
15 jumps over hurdle @ 21/16
15 NJ burpees
rest 2:00 b/t sets
B.Mobility
-dorsi X 60 seconds ea
-single leg seiza X 60 seconds (back and forth)
-floor german hang X 30 seconds

06.21.17

Fitness
A1.snatch grip DL @ X111 X 8  X 3; rest w/child’s pose  X 30 seconds
A2.supinated chin over bar hold  X 20-30 seconds  X 3; rest w/OA lat stretch X 20 seconds ea
A3.run 20 seconds @ 90% X 7; rest/walk 60 seconds
B.Mobility
-bretzel X 60 seconds ea
-dorsi stretch X 60 seconds ea
-sphinx X 60 seconds

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 200 meters @ 90% X 5; rest/walk 90 seconds
C.mobility
-foot on rig X 45 seconds ea
-PVC balance (barefoot) X 60 seconds
-bad X 60 seconds ea
-special shoulder #1 X 60 seconds ea
*compare to 050317

06.20.17

Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)
*compare to 050217

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
*compare to 050217
C.3 sets @ 80%-85%-90%
row 300 meters
20 wall ball shots
10/6 pull-ups
10 burpees box step-ups @ 24/20
rest 2:00 b/t sets
*goal is faster time each set.
D.mobility
-OA lat stretch X 30 seconds ea
-90/90 internal rotation X 300 seconds ea
-bretzel X 60 seconds ea

06.19.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea
*compare to 050117

Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea
*compare to 050117

06.16.17

Fitness
A1.clean grip DL @ X111 X 6-8 X 5; rest w/sphinx X 30 seconds
A2.supinated pull-ups X 3-5 X 5; rest w/OA lat stretch X 20 seconds ea
A3.run 60 seconds @ 90% X 5; rest/walk 60 seconds
B.mobility
-dorsi stretch X 60 seconds ea
-single leg seiza -move back and forth for 60 seconds
-bad X 60 seconds ea

Performance
A.1 clean + 2 jerks X 5; rest 90 s-2:00-start @ ~ 70% and go from there
B.5 sets
-5 hanging leg raises (passive shoulders)
-12 hollow rocks
-1 get-up ea side
-cyclic Z2 for 60-90 seconds
C.Mobility
-thoracic bridge X 15 seconds ea
-elevated child’s pose X 60 seconds
-seated pike X 60 seconds
-sphinx X 60 seconds

06.15.17

Fitness
A.5 sets for time
12 cals on AB
10 DB push-presses
40 reps jump rope
rest 2:00 b/t sets
*score is total work time
*Coach note:
choose weight for push-presses that allow for 12-15 reps fresh
student may choose neutral grip or pronated for push-presses.
B.mobility
-foot on rig X 30 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 60 seconds ea

Performance
A1.L-hang-to-TTB  X 4-5 X 3; rest w/feet elevated glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/toggle roll X 10-20
B.AMRAP in 14:00
100 meter sandbag carry @ 60/45
5 wall walks
20 box step-ups @ 24/20
C.mobility
-special shoulder #2 X 60 seconds ea
-bad x 60 seconds ea

06.14.17

Fitness
A1.front squat @ 20Xo X 5-3-5-3-5 X 5; rest w/90/90 internal rotation X 20 seconds ea
A2.pike push-ups X 5-6 X 5; rest w/elevated child’s pose X 20 seconds
B.5 sets
-ring superman X 10 seconds
-run,  AB or row @ z2 for 60 seconds
C.Mobility
-DB external rotations @ 3020 X 5 ea X 2
-bad X 60 seconds ea
*note: ‘A1’ is a wave load. First set is heavy 5, second set is heavy 3, third is heavy 5, etc. Only 5 sets total (just like ‘A2’.). Allows for priming of the CNS and, maybe, heavier loads in later sets.

Performance
A.work up to a heavy 2 rep high hang snatch in 12:00.  Drop reps once it gets heavy.
B.run 20 seconds @ 90% X 8; rest/walk 60 seconds
C. mobility
-bretzel X 60 seconds ea
-child’s pose X 60 seconds
-dorsi X 60 seconds ea

06.13.17

Fitness
A.21-15-9 for time
row (cals)
NJ burpees
ring rows
russian swings @ 55/35
B.mobility
-OA lat stretch X 30 seconds ea
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea

Performance
A.2 halting cleans @ high hang  55-60% X 5; rest 60 seconds
B.3 sets @ 85%
AB or run 90 seconds
30 DUs
20 NJ burpees
15 wall ball shots @ 20/14
10/6 pull-ups
B. mobility
-sphinx X 60 seconds
-special shoulder #1 X 60 seconds ea
-90/90 external rotation X 60 seconds ea

06.12.17

Fitness
A.5 sets-do not rush-barefoot
-10 walking lunge steps
-3-5 bar dips
-5 hanging knee raises (passive shoulders)
-60 seconds of Spiderman crawl
-bad X 20 seconds ea
B.mobility
-DB ext rotations @ 3020 X 5 ea X 2
-special shoulder #2 X 30 seconds ea
-seated pike X 60 seconds ea
*Load lunges w/ a DB in ea hand by the side if possible.
**Over 10 bar dips = add weight

Performance
A.30:00 Block
-tuck front lever X 15-17 seconds
-back squat @ 20X0 X 2
-5 P.lette kick throughs
-3-5 wide grip, strict pull-ups
-OA lat stretch X 20 second ea
-6-10 slow dive bomber push-ups
B.mobility
-cuban rotations @ 4020 X 8 X 2
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds ea

06.09.17

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 p.lette push-ups
B.mobility
-bad X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #1 X 30 seconds ea
-DB external rotation @ 3020 X 10 ea

Performance
A.EMOM of 6 sets
-2 hang power snatches @ 60%
B.AMRAP in 12:00
run 200 meters
12 alternating DB snatches @ moderate weight
15 NJ burpees
C.mobility
-floor german hang X 30 seconds
-dorsi stretch X 60 seconds ea
-bad X 60 seconds ea

06.08.17

Fitness
A.5 sets-no rush
-10 DB/KB front squats @ 20X0
-OHP @ x010 X 5
-5 hanging knee raises
-bear crawl/crab crawl (switch back and forth) for 60 seconds
B.Mobility
-90/90 external rotation X 60 seconds ea
-elevated child’s pose X 10 deep breaths
-special shoulder #2 X 30 seconds ea

Performance
A1.tuck front lever X 15 seconds X 3; rest w/child’s pose X 20 seconds
A2.planche lean on P.lettes X 15 seconds X 3; rest w/90/90 external rotation  X 20 seconds ea
B.5 sets-do not rush
-front squat @ 20X0 X 2
-5-10 supinated pull-ups (strict)
-10-15 p.lette push-ups w/feet elevated
*first set of front squats @ 70% and add weight each set if possible
**more than 10 strict pull-up max=add weight
C.Mobility
-90/90 internal rotation X 60 seconds ea

06.07.17

Fitness
A.EMOM for 10 sets
-russian swings X 10
B1.run 90 seconds @ 90% X 4; rest 60 seconds
B2.6-8 supinated pull-ups X 4; rest 60 seconds
C.mobility
-bad X 60 seconds ea
-OA lat X 30 seconds ea
-dorsi stretch X 60 seconds ea

Performance
A.20:00 Block
-hang clean X 3
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 for 60 seconds
*student may warm-up to 50% of clean prior to starting block.
B.spiderman crawl X 60 seconds X 4; rest 30 seconds in IND b/t sets
C.Mobility
-bad X 60 seconds ea
-table X 30 seconds

06.06.17

Fitness
A.AMRAP in 15:00
5 barbell bent over rows @ 95/55
7 over the bar burpees
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
C.mobility
-barefoot stand on PVC X 90 seconds
-elevated child's pose X 60 seconds
-sphinx X 60 seconds

Performance
A1.hanging leg circles X 6-8 (alt) X 3; rest w/glute bridge X 20 seconds
A2.tuck sit X 20-25 seconds X 3; rest w/seated pike X 30 seconds
B.3 rounds for time
row 500 meters
10 STOH @ 95/55
35 DUs
C. Mobility
-special shoulder #2 X 60 seconds
-sphinx X 60 seconds
-90/90 external rotation X 60 seconds ea

06.05.17

Fitness
A.30:00 Block
-front squat @ 20X0 X 5
-OA KB/DB press X 1-2-3 ea side (ladder)
-12 hollow rocks
-special shoulder #1 X 20 seconds ea
-cyclic Z2 of choice for 60 seconds
B.mobility
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds ea
-DB external rotation @ 3020 X 5 ea X 2

Performance
A.In 12:00, work to a heavy 1 rep snatch.
B.run 30 seconds @ 90% X 6; rest/walk 60-90 seconds
C.mobility
-bad X 60 seconds ea
-table X 30 seconds
-foot on rig X 30 seconds ea

06.02.17

Fitness
A.5 sets @ 80%
-run or row 200 meters
-10 D-bell thrusters @ mod weight
-60 seconds of jump rope
-10 hollow rocks
rest 2:00 b/t sets
*Student chooses run or row. Mix and match ok.
B.mobility
-bad X 60 seconds ea
-bretzel X 60 seconds ea
-elevated child’s pose X 30 seconds

Performance
A.for time
10 power snatches @ 60%
row 500 meters
6 power snatches @ 60%
50 wall ball shots @ 20/14
4 power snatches @ 60%
50 NJ burpees
run 400 meters
B.Mobility
-special shoulder #2 X 60 seconds ea
-sphinx X 60 seconds
-windshield wipers X 10-20

06.01.17

Fitness
A1.8 ring rows @ 1011 X 5; rest 0
A2.superman crawl X 60 seconds X 5; rest w/special shoulder #2 X 20 seconds ea
B.run 2:00 @ 90% X 3; rest/walk 2-3:00
C.Mobility
-dorsi X 60 seconds ea
-OA lat X 30 seconds ea
-tactical frog X 60 seconds (rock)

Performance
A.30:00 Block
-tuck front lever X 15 seconds
-front squat @ 20X0 X 3
-planche lean on P.lettes X 15 seconds
-10 slow cossack squats (alt-no weight)
-3-5 commando pull-ups ea side
-5-10 dive bomber push-ups
*Do not rush.  Movement quality focus.
B.Mobility
-OA lat stretch X 30 seconds ea
-bretzel X 60 seconds ea
-cuban rotations @ 4020 X 8 X 2