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

01.19.16

Fitness
A.AMRAP in 15:00
run 200 meters
20 box step-ups @ 24/20
10 strict knees-to-elbows
B.Z1 for 5:00

Performance
A.clean and jerk X 3 X 3 (all b/t 70-80%); rest 2:00
B.AMRAP of GTOH in 7:00
row 500/400 meters
20 burpees
15 CTB pull-ups
AMRAP GTOH w/time remaining
*GTOH is any c&j variation
**weight is 65% of 1RM
C.Z1 for 5:00

12.14.15

Fitness
A.perform 8-12 forward shoulder rolls
B.3-4 50 meter strides (run technique practice)
C1.front squat @ 32X1 X 5-6 X 3; rest 30 seconds
C2.strict TTB X 6-8 X 3; rest 30 seconds
C3.L-sit leg raises X 6-10 X 3 (use dip bar); rest 2:00

Performance
A.AMRAP Thrusters in 4:00 @ 50% front squat
rest 10:00
B.AMCAP calories on rower in 4:00
C.Z1 for 5-10:00 as time allows
*no racks allowed for thrusters.

10.19.15

Fitness
A.15-12-9-6 reps for time

-bar dips
-pull-ups

*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end.  4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed

10.15.15

Fitness
A.for time
25 CGBPs @ .75/.5 BW
20 pull-ups
100 jump rope reps
1,000/900 meter row
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.AMRAP in 12:00
50 wall ball shots @ 20/14
50 double unders
3 muscle ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed

*No MU =
3 sets ea round
3 pull-ups
3 dips (ring/bar)

02.12.14

Fitness
A. 3 rounds for time
10 deadlifts @ 185/115
20 ring push-ups
B. run and/or row for 10 minutes @ Z1

Performance
A1. row 500 meters X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. ring superman X 3 hard efforts (6-8 seconds); rest as needed
B2. ring front lever X 3 hard efforts (6-8 seconds); rest as needed

02.03.14

Fitness
A. In 12 minutes, work to a heavy 5 rep snatch grip deadlift.
B1. L-pull-ups X 1-5 X 4; rest 30 seconds
B2. ring superman roll-outs X 3 (w/2 second hold @ bottom) X 4; rest 75 seconds

Performance
A. AMRAP in 7 minutes for snatches
150 double unders
then, with time remaining--
snatch 135/95
*any accepted form of snatch is fine (power, “full,” etc.)

rest 10-15 minutes b/t ‘a’ and ‘b’

B. row 1k for time

01.31.14

Fitness
for time
row 1,000/900 meters
40 thrusters @ 135/95

Performance
A1. row 800 meters X 2; rest 3:00
A2. run 800 meters X 2; rest 3:00
B. 1-5 ladder for completion
pistol (each side)
single arm push-up (each side)

01.16.14

Fitness
for time
row 500 meters
10 sets of-
5 strict toes-to-bar
6 ring push-ups
*15 minute cap

Performance
A. tester
5 sets for time
10 box jumps @ 24/20 (step down)
10 deadlifts @ 135/95
10 release push-ups
rest 4:00
@ 85% of mpe
row 500 meters
+
2 sets
10 toes-to-bar
15 wall ball shots
25 double unders
+
run 400 meters

12.27.13

Fitness
A.10 rounds for time
3 strict pull-ups
6 ring push-ups
12 double unders
*15:00 cap

B. Row 1,000 meters/800 meters for time
*rest as needed b/t 'a' and 'b'

Performance
For time
row 1,000 meters
21 thrusters @ 135/95
run 1,000 meters
21 thrusters @ 135/95

10.07.13

Fitness
4 rounds for time
run 400 meters
10 KB swings @ 55/35
10 walking lunge steps w/KB in goblet position @ 55/35
100 meter KB carry @ 55/35 (athlete may choose position of KB)

Performance
A.for time

20 shoulder to overhead (STOH) @ 135/95

run 400 meters

20 strict pull-ups

run 400 meters

15 STOH @ 135/95

run 400 meters

15 strict pull-ups

run 400 meters

B. ring rows X 8-10 X 3; rest 30 seconds

09.16.13

Fitness
for time
row 300 meters
30 ring push-ups
30 step ups @ 24/20
20 ring push-ups
20 step-ups @ 24/20
10 ring push-ups
10 step-ups @ 24/20
row 300 meters

Performance
for time
15-12-9 reps for time
thrusters @ 135/95
L-pull-ups