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

08.09.16

Fitness
A.3 sets @ 85%
Row 250 meters
25 squats
10 ring rows
10 sprawl to layouts
15 russian swings
10 push-ups
Run 200 meters
Rest 3:00 b/t sets

Performance
A. 1 moderate/heavy turkish get-up ea side X 5; rest as needed
B.AMRAP in 12:00
Run 200 meters
6 strict TTB
12/6 bar dips
C.Z1 for 5:00

08.02.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s (new cycle test)
B.for time (new cycle test)
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)-new cycle test
B.2 sets @ 85%
row/run 600 meters
15 NJ burpees
15 ring rows
40 double unders
20 wall ball shots
15 russian swings @ 55/35
100 meter bear hug carry w/sandbag @ 60/45
Rest 4:00 b/t sets

07.27.16

Fitness
A.6:00 @ 85%
5 pull-ups
10 push-ups
15 squats
Rest 3:00
6:00 @ 85%
Row 300 meters (once)
w/time remaining…
10 hollow rocks
30 jump rope reps
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
B.Z1 for 5-10:00

Performance
A.3 sets @ 85%
-row/run 400 meters
-25 double unders
-10 power cleans @ ~ 40-50% (TNG)
-15 push-ups
-15 box jumps @ 24/20
-5.5 TTB
-100 meter sandbag carry @ 60/45
Rest 3:00 b/t sets
B.Z1 for 5:00
*Alternate rowing and running.

07.14.16

Fitness
A.10:00 block
-4-6 alt sideways break falls
-bear crawl w/sideways layouts X 30 seconds
-90/90 rotations X 4 alt
B.8:00 @ 85%
Run 200 meters
14 alt lunges
7 knees-to-elbows
Rest 3:00
8:00 @ 85%
Row 200 meters
10/6 p.lette push-ups
40 jump rope reps

Performance
A.for 35:00 w/30-60 seconds b/t ea movement
-row 300 meters
-5 bar dips+10 push-ups
-20 double unders + 10 V-ups
-1-3 MUs + 10 wall ball shots
-run 300 meters
-5 pull-ups + 5 TTB
-100 meter sandbag carry @ 60/45
-10 box jumps @ 24/20
(step-ups are ok)

06.28.16

Fitness
A.10:00 block
-5 inch worms
-2-4 forward shoulder rolls
-loaded shoulder flexion X 20 seconds
B.3 sets @ 85%
5 pull-ups
10 sprawl to layouts
10 jumping lunges
10 V-ups
Row 200 meters
Rest 90 seconds b/t sets

Performance
A.for 30:00 w/30 seconds b/t ea movement
-10/6 pull-ups
-run 400 meters
-10 burpees
-1-2 MUs
-row 300 meters
-6 tuck jumps over hurdle
-10 thrusters @ light

06.24.16

Fitness
A.10:00 block
-1-3 forward rolls into vertical jump
-5 forward ape steps
-wrestler bridge X 10 alt
B. 3 sets @ 85%
Run 200 meters
10 ring rows
10 burpee box step-ups @ 24/20
10 knees-to-elbows
AD 30 seconds
Rest 2:00 b/t set

Performance
A.for 30:00 w/~ 30 seconds rest b/t movements
-6 TNG clean and jerks (light)
-30 double unders
-15 wall ball shots
-run 200 meters
-1-5 MUs (kip ok)
-Row 200 meters
-12 hollow rocks

06.15.16

Fitness
A.10:00 block
-1-3 forward rolls
-loaded shoulder flexion
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 ring rows
10 russian swings @ 55/35
20 lunge steps
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance

A.for 25:00 w/~30 seconds b/t ea movement

-row 250 meters

-10 burpees

-10 box jumps @ 24/20

-10 wall ball shots

-10 TTB

-run 200 meters

B.accumulate 60 seconds in hollow and arched plank--rest as needed

06.02.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 111215
D.10-15 hollow rocks X 3; rest as needed

Performance
A.5 sets @ 85%
Row or AD 60 seconds
10 power cleans @ 40%
15 NJ burpees
20 box step-ups
Rest 2:00 b/t sets
B.Z1 for 5:00

05.20.16

Fitness
A.4 sets @ 85%
Row 500 meters
15 NJ burpees
100 meter farmer’s carry
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance
A.4 rounds for time
Run 400 meters
10 thrusters @ 95/65
10/5 L-pull-ups

05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets

05.13.16

Fitness
A1.back squat @ 31X1 X 3.3.3 X 3; rest 20 seconds
A2.split squats (add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.for 25:00 @ Z2
Run 400 meters
100 meter sandbag carry @ 60/45
Bear crawl 1 lap
Row 600 meters
10 sprawl to layouts
10 side sit switches

Performance
A.2 sets for 15:00 each @ 80%
-10 NJ burpees
-7/4 strict pull-ups
-run 200 meters
-15 thrusters @ 45/35
-row 200 meters
-100 meter sandbag carry @ 60/45
-10 V-ups
Rest 5:00 b/t sets

05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

05.04.16

Fitness
A1.front  squat @ 32X1 X 5-6 X 2; rest 10 seconds
A2.weighted box step-ups @ 20in all  X 8 ea X 2; pec PNF X 15 seconds ea
B. @ Z2 for 15:00
Row 200 meters
Side plank X 20 seconds ea
Run 200 meters
Jump rope 30 seconds

Performance
A.2 sets @ 85%
Run 800 meters
10/5 strict pull-ups
10 sandbag lunges @ 60/45
10 hindu push-ups
25 double unders
15 V-ups
100 meter farmer’s carry
Rest 4:00 b/t sets
*sandbag on shoulders or back

05.02.16

Fitness
A.2 sets @ 85%
Row 600/AD .5 miles
200 meter sandbag carry @ 60/45
100 meter farmer’s carry (moderate)
20 box step-ups @ 24/20
15 V-ups
Rest 4:00
B.arched plank X 20 seconds X 2; rest as needed

Performance
A.for time
5 rope climbs
20/12 ring dips
30 cal row
40 wall ball shots
30 burpees
20/12 pull-ups
Run 400 meters
B1.ring side plank X 10 seconds ea X 2; rest as needed
B2.arched plank X 20 seconds X 2; rest as needed

04.28.16

Fitness
A.2 sets @ 85%
Run 400/row 500
20 sprawls
50 jump rope reps
15 russian swings @ 55/35
10 wall ball shots
10 V-ups
10 ring rows
Rest 4:00 b/t sets
*run 1 time, row 1 time
B.arch plank reps @ 1211 w/pvc X 10 X 2; rest as needed

Performance
A.for time
21-18-15-12-9
Russian swings @ 55/35
NJ burpees
Box jumps @ 24/20
*step-ups are acceptable if desired
B.6 sets EMOM
odd=hollow plank X 25 seconds
even=arched plank 25 seconds

04.25.16

Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 10 seconds
A2.split squats ( add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.@ Z2 for 20:00
Run 2:00
25 seconds hollow plank
10 scap push-ups
5 swans
25 seconds arched plank
Row 2:00

Performance
A.8:00 @ 85%
2 wall walks
10 deadlifts @ 135/95
20 alt lunges (step backwards in place-don’t walk)
Run 200 meters
Rest 4:00
8:00 @ 85%
100 meter sandbag carry @ 60/45
25 double unders
10 knees-to-elbows
10/5 bar dips
Rest 4:00
@ 85%
Row 650 meters

04.21.16

Fitness
A1.front  squat @ 32X1 X 6-8 X 3; rest 10 seconds
A2.split squats (no added weight) @ 30X0 X 8 ea X 3; rest 90 seconds
B.@ Z2 for 15:00
Bear crawl 1 lap
Row 200 meters
Crab crawl 1 length
Run 200 meters
Jump rope 30 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.2 sets @ 85%
Row 600/AD 1 mile
10 P.lette kick throughs
3 rope climbs
15 hollow rocks
5 strict HSPUs
10 burpee pull-ups
Run 400 meters
Rest 5:00
*Row on 1 set and AD the other.

04.19.16

Fitness
A.10:00 @ 85%
Run 200 meters
10 OHSQs @ 45/35
5/3 pull-ups
Rest 5:00
10:00 @ 85%
Row 200 meters
10 P.lette push-ups
5 sandbag GTS
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.3 rounds for time
run/row 800 meters
10 sandbag get-ups @ 60/45
20 box step-ups @ 24/20
B1.hollow plank X 20 seconds X 3; rest 20 seconds
B2.arched plank X 20 seconds X 3; rest 20 seconds

*Student chooses to either run twice and row once or row twice and run once.  Must alternate.

04.14.16

Fitness
A1.back squat @ 32X1 X 5 X 3; rest 30 seconds
A2.box step-ups (w/d-bells) X 5 ea X 3; rest 90 seconds
*explode up and control down on step-ups--do not alternate
B.12 minutes @ Z2
Row 300 meters
6 hollow rocks
Run 200 meters
15 seconds arched plank

Performance
A.10:00 @ 85%
Row 250 meters
10 hindu push-ups
5 tuck jumps over hurdles
6 controlled cossack squats (alt)
Rest 5:00
10:00 @ 85%
Run 200 meters
1-2 strict MUs
1 moderate T-get up each side
10 hollow rocks
10 seconds arched plank