16.1 Video Analysis

Below are the links to my analysis of 16.1.  Feel free to share with your friends!

Part 1:https://www.youtube.com/watch?v=AaqAiqIbWpE

Part 2:https://www.youtube.com/watch?v=h7svYiUXHXE

02.25.16

Fitness
A.EMOM for 6 sets
-2 power clean and + push press (light)
B.single leg hops X 5 ea X 4; rest 60 seconds-do not alternate
C.run and/or AD 30 seconds X 7; rest 30 seconds

Performance
A1.push-jerk X 7 X 5; rest 10 seconds
A2.DUs for 20 seconds X 5; rest 10 seconds
A3.run 30 seconds @ 85-90% X 5; rest 90 seconds
B.accumulate 60 seconds in hollow plank

02.24.16

Fitness
A1.front squat @ 20X0 X 5-3-2; rest 30 seconds
A2.DB bent over row @ X020 X 8-10 X 3; rest 90 seconds
B.10 sets EMOM
odd=1-3 strict pull-ups
even=5-10 ring push-ups

*add weight to pull-ups if your max is 10 or more

Performance
A.work to 75-80% of power clean for 1 rep
B1.5 power cleans (TNG-fast) X 5; rest 30 seconds
B2.4-10 TTB X 5; rest 30 seconds
C.Z1 for 5:00

02.23.16

Fitness
A.3 sets
10 D-bell thrusters
row or AD 60 seconds @ 90%
rest 90 second b/t sets and after 3rd
B.3 sets
10 ring rows
10 alt jumping lunges
10 russian swings @ 55/35
run 100 meters
rest 60 seconds b/t sets
C.Z1 for 5:00

Performance

A.In 10:00, work to a heavy 3 rep front squat @ 20X0

B.D-bell bent over rows @ X020 X 5-7 X 5; rest 60 seconds

C.@ Z2

run 800 meters

20 box step-ups

1, OA push-up ea side

row 800 meters

200 meter sandbag carry @ 60/45

1 pistol ea side

run 400 meters

02.22.16

Fitness
A.12-18 tuck jumps over hurdle; rest as needed-quiet landing
B1.front squat @ 20X0 @ ~65% X 2 X 5 (speed); rest 20 seconds
B2.OA KB OH press X 2 ea X 5; rest 75 seconds
C.accumulate 2,000 meters of running and rowing at Z2

Performance
A.5:00 @ 85%
1-3 MUs
15 wall ball shots
20 DUs
rest 3:00
5:00 @ 85%
10 power snatches @ 65/45
10 box step-ups 2 24/20
rest 3:00
5:00 @ 85%
5 CTB pull-ups
8 push-ups
11 squats
rest 3:00
row 1k @ 90%
B.Z1 for 5:00

02.19.16

Fitness
A.4 rounds for time
Row 200
Run 200
15 goblet squats @ 55/35
50 jump rope reps
B.Z1 for 5:00

Performance
A.In 8 minutes, work to a heavy 3 rep clean and jerk
B. AMRAP in 12:00
30 cal row
20 wall ball shots
10 TTB
5 MUs
C.Z1 for 5:00

02.18.16

Fitness
A.10-15 tuck jumps over hurdle; rest as needed-quiet landing
B.back squat @ 20X0 @ 65% X 2 X 8--speed; rest 30 seconds
C.for 15:00 @ Z2
AD 60 seconds
Crawl 1 length
100 meter suitcase carry (switch ½ way)
Run 2:00

Performance
A.6:00 @ 85-90%
5 CTB pull-ups
10 wall ball shots
5 DLs @ 115/75
rest 3:00
6:00 @ 85-90%
5 TTB
10 push-ups
20 DUs
rest 3:00
6:00 @ 85%
10 alt D-bell snatches @ 25/15
10 box jumps @ 24/20
run 100 meters
rest 60 seconds
5:00 @ Z1

02.17.16

Fitness
A. 3 sets
10 deadlifts @ 105/75 (drop all)
Run 200 meters @ 90%
Rest 60 seconds b/t sets and after 3rd
B. 3 sets
5 knees-to-elbows
10 burpees
Row 200 meters @ 90%
Rest 60 seconds b/t

Performance
A.In 10:00, work to a heavy 3 rep back squat @ 20X0
B.barbell bent over rows @ X020 X 6-8 X 3; rest 90 seconds
B.@ Z2
run 1,000 meters
5-10 strict ring dips
8-10 alternating pistols
row 1,000 meters
15 hollow rocks
200 meter sandbag carry

02.16.16

Fitness
A.power clean + push press X 2 X 5-drop all-light; rest 20 seconds
A2.8 alt power skips X 5; rest 60 seconds
B.run and/or AD 60 seconds X 5; rest 60 seconds

Performance
A.push-jerk X 10 X 3; rest 90 seconds-fast turnover
B.row 30 seconds @ 500 meter time trial pace + 10 seconds X 6; rest 30 seconds
C.ring superman X 10 seconds X 3; rest as needed

02.15.16

Fitness
A.back squat @ 20X0 X 3 X 5; rest 90s-2:00
B.AMRAP in 10:00
5 dips
5 strict pull-ups
C.barbell bent over rows @ X020 X 6-8 X 2; rest 90 seconds

Performance
A.AMRAP in 8:00
10 CTB pull-ups
10 burpees
10 alternating lunges
B.work to a 1 rep GTOH (snatch variation) in 6:00
*part ‘b’ begins immediately after the conclusion of part ‘a’
**any snatch variation is accepted
C.Z1 for 5:00

02.12.16

Fitness
A1.light power clean X 2 X 6; rest 20 seconds
A2.broad jumps X 2 (alt) X 6 (1 leg takeoff, 2 leg landing); rest 60 seconds
B1.row 40 seconds @ 85% X 3; rest 40 seconds
B2.run or AD 40 seconds @ 85% X 3; rest 40 seconds

Performance
A.2 sets for times
row 250 meters
20 russian swings @ 55/35
20 burpees
15 CTB pull-ups (unbroken)
row 250 meters
rest 12:00 b/t sets
B.Z1 for 5:00

02.11.16

Fitness
A1.front squat @ 20X0 X 3 X 5; rest 30 seconds
A2.D-bell bent over rows @ X020 X 5-6 X 5; rest 90 seconds
B.1-3 ladders for 12:00
-pull-up variation
-push-up variation

Performance
A1.run or row 45 seconds @ 85% X 5; rest 15 seconds
A2.TNG power cleans X 5 X 5; rest 30 seconds
B.40 TTB
-choose a rep # you think you can complete unbroken EMOM and do this EMOM until 40

02.10.16

Fitness
A.AMRAP in 10:00
10 russian swings @ 55/35
10 burpees
10 ring rows
rest 2:00
B.AD for cals in 2:00
C.Z1 for 5:00

Performance
A.power snatch TNG X 8 X 3; rest 60 seconds
B.21-15-9 for time
-row (cals)
-OHSQ @ 85/55
C.Z1 for 5:00

02.09.16

Fitness
A1.front squat @ 20X0 X 5 X 5 @ ~ 60% (speed); rest 30 seconds
A2.4 tuck jumps X 5; rest 75 seconds
B.for 15:00 @ Z2
row 2:00
run 2:00
2 moderate-to-heavy Turkish get-ups each side-no rush

Performance
A.8:00 @ 85%
row or run 200 M
7/4 CTB pull-ups
14 box jumps @ 24/20
rest 4:00
6:00 @ 85%
7 DLs @ 115/75
9 burpees over the bar
11 wall ball shots (unbroken)
rest 3:00
@ 85% for completion
50 double unders
1-5 MUs (1 set)
30 double unders
1-5 MUs (1 set)
20 DUs
1-5 MUs (1 set)
B.Z1 for 5:00

*No MU=
1 set strict pull-ups X AMRAP-2
1 set strict dips X AMRAP-2

02.08.16

Fitness
A.for time
row 800/700
40/30 p.lette push-ups
60 squats
run 800 meters
20 strict knees-to-elbows
100 jump rope reps
B.hollow plank X 20 seconds X 3; rest as needed

Performance
A1.front squat @ 20X0 X 3-4 X 4; rest 30 seconds
A2.D-bell bent over rows @ X020 X 6-8 X 4; rest 90 seconds
B.@ Z2 for 15-20:00
row 2:30
50 single jump rope reps
run 2:30
100 meter suitcase carry (switch ½ way)

02.05.16

Fitness
A1.back squat @ 20X0 X 5 X 5 @ ~ 65% (speed); rest 20 seconds
A2.6 alt power skips X 5; rest 75 seconds
B.KB OA OH press @ X020 X 5-6 ea X 3; rest 90 seconds
C.run/row/AD/crawl for 10:00 @ Z2

Performance
A.3 sets @ 85%
Row 300 meters
15 wall ball shots
12 CTB pull-ups
10 burpee box jumps @ 24/20
30 double unders
9 TTB
Run 200 meters or AD .3 miles
Rest 4:00 b/t sets

*May jump or step to box.

02.04.16

Fitness
A.3 sets
10 thrusters @ 50% front squat
Row 250 meters @ 85-90%
Rest 60 seconds b/t sets and after 3rd set
B.3 sets @ 85%
10 pull-ups
10 NJ burpees
10 russian swings @ 55/35
10 box step-ups @ 24/20
30 jump rope reps
Rest 60 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 12-10-8; rest 30 seconds
A2.DB/KB OA row @ X020 X 8-10 ea X 3; rest 2:00
B.@ Z2 for 15:00
Run 400 meters
100 meter farmer’s carry (heavy)
15 hollow rocks
15 hindu push-ups

02.03.16

Fitness
A1.light power clean X 2 X 5 (drop all); rest 20 seconds
A2.5 rebound vertical jumps X 5; rest 60 seconds
B1.run 30 seconds @ 85% X 4; rest 30 seconds
B2.row 30 seconds @ 85% X 4; rest 30 seconds

Performance
A.push press X 8 X 3; rest 90 seconds
B.row 550/450 @ 98%
Rest 5-6:00
12-9-6 for time @ 98%
Power snatch @ 65/45
Burpees
Rest 5-6:00
Row 550/450 @ 98%
C.Z1 for 5:00

02.02.16

Fitness
A1.back squat @ 20X0 X 5 X 5; rest 30 seconds
A2.ring rows @ X020 X 5 X 5; rest 90 seconds
B.for time
50 push-ups
10 hollow rocks
30 push-ups
15 hollow rocks
20 push-ups
20 hollow rocks

Performance
A.EMOM for 10 sets
1-3 MUs
B.10 sets every 2 minutes (running clock) alternate b/t:
Odd=run 200 meters
Even=OHSQ @ 95/65# X 10

02.01.16

Fitness
A.4 rounds for time
Run 400 meters
10 sandbag GTS @ 60/45
20 walking lunge steps
B.Z1 for 5:00

Performance
A.In 9:00, work to a heavy 5 rep power clean and jerk-drop all reps
B.AMRAP in 9:00
5 power cleans @ 135/95
10 CTB pull-ups
25 DUs
C.Z1 for 5:00