06.28.13

Fitness
A. front squat X 5-3-2-1; rest 2:00
B. floor press X 5 X 3; rest 2:00
C. run 1 mile for time
D. accumulate 120 seconds in FLR on rings

Performance
A. clean X 2 X 4; rest 2:00
B. overhead press X 3 X 3; rest 90 seconds
C.row 1000/800 m; rest 3:00
Run 800 meters; rest 3:00
Row 1000 m/800 m

06.27.13

Fitness

4 rounds for time

Row 500 meters

20 release push-ups

25#/15# plate carry 200 m

*30:00 cap

Performance

For time

5 rope ascents

run 400 meters

100 double unders

400 meter plate carry @ 45/25

15 wall walks

run 400 meters

50 walking lunge steps

run 400 meters

06.26.13

Fitness
A. snatch (moderate) X 3 X 4; rest 90 seconds
B1. Ring rows X 10 X 4; rest 0 seconds
B2. Split squats X 5 (each side) X 4; rest 90 seconds

Performance
@ 97% for time
15-12-9 reps of
kb swing @ 70/55
burpees
*run 100 meters after 9th burpee (end of couplet)—time stops @ completion of run
rest 9:00
@ 97% for calories
row 3:00 for calories
rest 9:00
repeat swing, burpee, run from above

06.25.13

Fitness

@ 85% of MPE

AMRAP in 12:00

Row 200 meters

10 russian swings @ 55/35

10 sit-ups (butterfly/htf)

rest 6:00

AMRAP in 12:00

run 1000 meters (buy in)

+ amrap w/time remaining-

10 goblet squats @ 55/35

20 double unders

Performance

@ 85% of MPE

AMRAP in 12:00

15 wall ball shots @ 20/14

10 toes-to-bar

10 box step-ups @ 24/20

rest 6:00

for completion

run or row 1000 meters

50 ring push-ups

50 sit-ups

run or row 1000 meters

 

*If athlete runs first, he/she rows @ the end and vice versa.

**Athlete may partition the push-ups/sit-ups any way he/she wishes (i.e. 10 push-ups/10 sit-ups X 5, etc.)

06.24.13

Fitness

3 rounds for time
20 thrusters @ 65/45
20 burpees
20 pull-ups

Performance
A. Hang power snatch + OHSQ X 2 X 4; 2:00
B. Front squat X 3 X 3; rest 2:00
C1. Strict, supinated pull-ups @ 1030 X 5-10 X 4; rest 0 seconds
C2. 20 seconds hollow plank X 4; rest 60 seconds

06.21.13

Fitness
@ 85% of MPE
AMRAP in 10:00
row 250 meters
10 burpees
20 double unders
rest 5:00
AMRAP in 10:00
10 wall ball shots @ 20/14
10 ring rows
12 box step-ups @ 24/20

Performance

@ 85% of MPE

AMRAP in 10 minutes

row 250 meters

10 burpees

20 double unders

rest 5:00

AMRAP in 10 minutes

10 box jumps @ 24/20

20 wall ball shots @ 20/14

run 200 meters

06.20.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 ea X 3; rest 0
B2. Hollow rocks X 20 X 3; rest 90 seconds
*1 arm press may be done w/ barbell, dumbbell or kettlebell.

Performance
A1. 5 muscle-up transitions (low rings) X 5; rest 30 s
A2. Run 400 meters + 5-10 ring dips X 5; rest 90 seconds
B. muscle-ups X 1-3 X 3; rest 60 seconds

06.19.13

Fitness

“Helen”
3 rounds for time
run 400 meters
21 kb swings @ 55/35
12 pull-ups

Performance

15-12-9-6 reps for time
power clean @ 135/95
handstand push-ups

06.18.13

Fitness
A. clean X 3 X4 (moderate); rest 90 seconds
B1. Ring push-ups X 10 X 3; rest 30 seconds
B2. Pull-ups X 5-10 X 3; rest 90 seconds

Performance

A. snatch X 1.1.1.1 X 3; rest 2:00
B. back squat X 3 X 3; rest 2:00
C. ring rows @ 1030 X 5-10 X 5; rest 90 seconds

06.17.13

Fitness
A. 3 sets for times
run 400; rest 90 seconds
B. 3 sets for times
row 500 meters; rest 90 seconds
C. 3-D plank—30 seconds each X 2 (front, side, side); rest as needed

Performance
for time @ 97%
15 thrusters @ 75/45
15 pull-ups
10 thrusters @ 75/45
10 pull-ups
5 thrusters @ 75/45
5 pull-ups
*3:00 cap
rest 8:00
for time @ 97%
row 800 meters
rest 8:00
for time @ 97%
repeat thruster/pull-up combo from above

06.14.13

Fitness
for time/calories
15-12-9
deadlift @ 185/95
burpees over the bar
+
AD for calories for 2:00 after the 9th burpee

Performance
for time
50 box jumps @ 24/20 (step-down)
500 meter row
50 power cleans @ 85/45
500 meter row
50 wall ball shots 20/14

06.13.13

Fitness
@85% of MPE
amrap in 8:00

row 250
10 release push-ups
10 knees-to-elbows
rest 4:00
amrap in 8:00
5 pull-ups
10 swings @ 55/35
20 walking lunge steps
rest 4:00
amrap in 8:00
run 200 meters
front plank hold 20 seconds

Performance
@85% 0f MPE
amrap in 8:00
row 250 meters
15 release push-ups
10 toes-to-bar
rest 4:00
amrap in 8:00
7 pull-ups
14 walking lunge steps
21 HTF sit-ups (butterfly)
rest 4:00
amrap in 8:00
run (meters)

06.12.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 2:00
C. 50 weighted sit-ups @ 25/15#s

Performance

A. In 12 minutes, work to a heavy 3 rep deadlift.
B. push-jerk X 3 X 3; rest 2:00
C1. Ring dips X 10-15 X 4; rest 0 seconds
C2. Run 400 meters X 4; rest 90s

06.11.13

Fitness
AMRAP in 15:00
10 burpees
15 wall ball shots @ 20/14
20 double unders

Performance

4 sets for times @ 97%
10 kb swings @ 70/55
12 jump squats
row 250 meters
rest 6-7minutes

06.10.13

Fitness

A. power snatch X 1 + OHSQ X 1 X 6; rest 60 seconds-light

B. barbell bent over row X 5 X 3; rest 90 seconds

C. 1-7 strict pull-ups EMOM X 7

Performance

A. hang snatch X 2 X 5 (drop each); rest 2:00

B1 front squat X 3 X 4; rest 30 seconds

B2. L-pull-ups X 5-10 X 4; rest  2:00

06.07.13

Fitness

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box step-ups @ 24/20

10 release push-ups

10 sit-ups

rest 3:00

AMRAP in 6:00

run 400

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to bar

10 burpees

15 wall ball shots @ 20/14 or 10#

Performance

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box jumps @ 24/20 (step down)

15 release push-ups

20 sit-ups

rest 3:00

AMRAP in 6:00

run 800 meters

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to-bar

10 burpees

15 wall ball shots @ 20/14 

rest 3:00

AMRAP in 6:00

AD for calories w/ 6 chest-to-bar pull-ups at the top of each minute (mins 1,2,3,4,5,6)

06.06.13

Fitness

obj: squat (int)

clean (technique)

horizontal pull (stamina)

A. back squat X 5 X 3; rest 2:00

B. power clean X 2 X 6 EMOM (light--technique focus)

C. ring rows X 10-15 X 3; rest 90 seconds

Performance

obj: snatch (CP stamina)

squat (int)

vert press (int)

A. snatch cluster X 1.1.1.1 X 3; rest 2:00

B1. back squat X 3 X 4; rest 30 seconds

B2. deficit HSPU (strict) X AMRAP-1 X 4; rest 2:00

06.05.13

Fitness
obj: MAP (mono/cyclic)
5 sets for times
row 200 meters
rest 60 seconds
run 200 meters
rest 60 seconds
*fast AND consistent


Performance
obj: ANL/E
4 sets for times @ 97%
10 power snatches @ 75/45
7 burpee pull-ups
run 200 meters FAST
rest 6:00 b/t each set

06.04.13

Fitness
obj: hinge (int)
vert press (int)
midline stability
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. hollow plank 30 seconds X 3; rest 60 seconds


Performance
obj: snatch (int)
horizontal push (stamina)
midline stability
A. snatch X 3-2-2-2; rest 2:00
B1. ring push-ups @ 3010 X 10-15 X 4; rest 0
B2. hollow plank 30 seconds X 4; rest 90 seconds

06.03.13

Fitness
obj: aerobic tester (mm)
4 rounds for time
10 front squats @ 95/45
10 pull-ups
run 400 meters
*20 minute cap

Performance
obj: CP/Aerobic combo tester
for time
100 double unders
25 front squats @ 135/95
10 strict pull-ups
15 front squats @ 135/95
15 strict pull-ups
10 front squats @ 135/95
25 strict pull-ups

05.31.13

A. clean and jerk X 3-2-2; rest 2:00
B1. ring dips X 10-15 X 4; rest 30 seconds
B2. L-pull-ups X 7-12 X 4; rest 30 seconds
B3.run 400 meters X 4; rest 90 seconds (goal of run is speed and consistency within 5 seconds)