08.30.13

Fitness
for time
20 curtis ps @ 95/65
run 400 meters
20 strict pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 strict pull-ups
run 400 meters


Performance

for time
20 curtis ps @ 95/65
run 400 meters
20 L pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 L- pull-ups
run 400 meters

curtis p=power clean+lunge+lunge+overhead (push press/push-jerk,etc.)

08.29.13

Fitness
A. clean pull @ ~50% of deadlift X 2 X 5; rest 60 seconds
B. split jerk X 3 X 4; rest 2:00 (moderate)
C. accumulate 60 seconds in L-sit--perform 7 ring push-ups every time your break

Performance
A. snatch X 3 X 3--drop all reps; rest 2:00
B. 10 minutes of pressing complex; rest as needed b/t reps
C. accumulate 60 seconds in ring side plank (each side)

*pressing complex = 
1)dive bomber push-up
2)iranian push-up
3)iranian push-up (alt side)
4)kick to indigenous
5)hollow plank 15 seconds

08.28.13

Fitness
@80-85% MPE

run 1000 meters
+
5 sets
10 push-ups
12 squats
14 HTF Sit-ups (butterfly)
+
row 1000 meters
+
3 sets
10 box step-ups @ 20in box with a single/35/15# KB in front rack
10 ring rows
+
run 400 meters
+
2 sets
10 burpees
10 knees-to-elbows

Performance
@ 80-85% of MPE

25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35
+
run 1,000 meters
+
5 sets
bear crawl 1 lap (2 lengths)
100 meter plate carry (in front of body) @45/25
+
row 1,000 meters
+
25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35

08.27.13

Fitness
A.5 rounds for time
row 300/250 meters
10 KB swings @ 55/35

rest 10-12 minutes

B. 4-D plank--accumulate 60 seconds In each position

Performance
A. run 60 seconds; rest 60 seconds X 5
B. AD 60 seconds (cals); rest 60 seconds X 5
C. 5 sets; rest as needed
3 toes-to-bar @ 1131
30 seconds in ring FLR

08.26.13

Fitness
A. snatch (moderate) X 2 X 8 EMOM
B. back squat X 3 X 4; rest 2:00
C. AMRAP 1-5 pull-up ladder in 6:00


Performance
A. power clean X 3 X 3; rest 2:00--drop all reps
B. front squat X 5 X 3; rest 2:00
C. split jerk OR push jerk (athlete’s choice) X 3 X 3; rest 2:00

08.23.13

Fitness
A. AMRAP in 8:00
5 deadlifts @ 185/100
7 ring dips
B. Airdyne 5 minutes for cals
*rest at least 10-15 minutes b/t ‘a’ and ‘b’


Performance
for time

50 handstand push-ups
600/500 meter row
40 deadlifts @ 205/125
600/500 meter row

08.22.13

Fitness
A. In 10 minutes, build to a moderate/heavy 3 repetition clean and jerk.
B1. front squat (moderate) X 5 X 3; rest 30 seconds
B2. ring rows @ 1030 X AMRAP-1 X 3; rest 90 seconds

Performance
A1. clean and jerk @ 70% X 2 X 5; rest 30 seconds 

A2. 1 arm hand release push-ups X 3-5 each side X 5; rest 90 seconds 

B. front squat @ 70% X 5 X 3; rest 90 seconds

08.21.13

Fitness
A. row 60 seconds @ 90% for meters X 4; rest 60 seconds
B. 10 turkish get-ups each side (moderate)
C. run 200 meters X4; rest 60 seconds


Performance

A1. barbell bent over rows X 5 X 4; rest 60 seconds
A2. standing triple jump practice X 2-3 attempts @ ~80% effort X 4; rest 2:00
B. run 200 meters X 5; rest 60 seconds

08.20.13

Fitness
A. In 10 minutes, work up to a heavy 2 repetition deadlift.
B1. floor press X 5 X 3; rest 30 seconds
B2. strict knees-to-elbows X 10 X 3; rest 30 seconds
B3. hollow plank 30 seconds X 3; rest 90 seconds


Performance

A1. power snatch @ 70% X 2 X 5; rest 30 seconds
A2. 1-3 muscle-ups X 5; rest 30 seconds
A3. 8-10 pistols (alternating) X 5; rest 90 seconds
B. accumulate 120 seconds in hollow plank

08.19.13

Fitness
@ 85% of MPE
row 800 meters
+
3 sets
10 burpees
10 pull-ups
+
run 800 meters
+
3 sets
10 goblet squats @ 55/35
30 reps running man jump rope
+
AD 3 minutes


Performance

@ 85% of MPE
run 800 meters
+
15-12-9
OHSQs @ 65/35
burpees over the bar
+
row 800 meters
+
15-12-9
KB swings @ 55/35
pull-ups
+
run 800 meters

08.16.13

Fitness
A. stiff leg deadlift X 5 X 3 @ 1030; rest 2:00
B1. push-press X 5 X 4; rest 30 seconds
B2. weighted pull-ups (pronated)X 5 X 4; rest 2:00


Performance

A. snatch pulls @ 115% X 2 X 5; rest 90 seconds
B. In 8 minutes, work to a heavy 3 repetition overhead squat (from rack)
C. EMOM 8 sets
odd sets: 5-10 handstand push-ups
even sets: 1-5 strict pronated pull-ups @ 3030

08.15.13

Fitness
for 30 minutes (including rest)@ 85% of MPE
run 400 meters
10 ring rows
10 step-ups @ 24/20
45/25# plate carry 100 meters
15 HTF sit-ups (butterfly)
rest 60 seconds after each round


Performance

for 40 minutes (including rest)@ 85%
run 600 meters
3 wall walks
55/35# kb carry 100 meters
10 deck squats
20 butterfly HTF sit-ups
rest 60 seconds after each round

08.14.13

Fitness
5 rounds for time
5 thrusters @ 125/80
10 burpees w/lateral jump over bar


Performance

A.3 sets for time
20 jumping pull-ups
20 wall ball shots @ 20/14
20 burpees
rest 10 minutes
B.for time
run 400 meters
row 800 meters
run 400 meters

08.13.13

Fitness
A. 1 power snatch + 2 overhead squats X 5; rest 60 seconds
B. back squat X 3 X 3; rest 2:00
C1. 1-2 rope climb ascents X 4; rest 0 seconds
C2. ring FLR X 30 seconds X 4; rest 60 seconds


Performance

A. clean and jerk X 2 X 6 @ 57% EMOM
B1. Back squat X 5 X 4; rest 30 seconds
B2. 1 arm press X 5 (each) X 4; rest 2:00

08.12.13

Fitness
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15 kb swings @ 55/35


Performance

A1. row 500/400 meters X 5; rest 30 seconds
A2. 6 forward shoulder rolls (3 each side) X 5; rest 30 seconds
A3. 1-2 rope ascents X 5; rest 2:00
B. 3-D plank X 60 seconds each (accumulated)

08.09.13

Fitness
A. clean and jerk X 3 X 3; rest 90 seconds
B1. Work to a heavy 5 rep front squat in 10 minutes
C. barbell bent over row X 5 X 3; rest 90 seconds


Performance
A. clean pull @ 115% X 2 X 5 rest 90 seconds
B. In 12:00, work up to a heavy 3 rep thruster from the rack.
C. 5-10 ring rows EMOM X 6

08.08.13

Fitness
A. row 2,000 meters for time
Rest 8-10 minutes
B. Move up the ladder as high as possible in 8:00
1 OHSQ @ 95/55
10 double unders
3 OHSQs @ 95/55
10 double unders
5 OHSQs
10 double unders
etc.
*notice OHSQs increase by 2 (1,3,5,7,9,etc.)


Performance
A. weighed pull-up X 5 X 3 (pronated); rest 2:00
B. run 1000 meters X 3; rest 3:00

08.07.13

Fitness
A. deadlift X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 (each side) X 3; rest 30 seconds
B2. Strict pull-ups (supinated) X AMRAP-1 X 3; rest 90 seconds
C. accumulate 90 seconds in hollow plank
*use kb or db for press


Performance
A. hang snatch @ 57% X 2 X 6 EMOM
B. In 12 minutes, work up to a heavy 2 rep deadlift.
C. EMOM for 6 sets
Odd sets=10-15 ring dips
Even sets=8-10 pistols (alternating)

08.06.13

Fitness
3 sets
10 goblet squats @ 70/55
run 400 meters @ 90%
rest 2:00 b/t each set
+
2 sets
15 burpees
row 400 @ 90%
rest 2:00 b/t each set
+
for completion
50 wall ball shots @ 20/14


Performance
3 sets
10-15 HSPUs
row 500/400 @ 90%
rest 2:00 b/t each set
+
3 sets
15 box jumps @ 24/20 (step down)
run 400 @ 90%
rest 2:00 b/t each set
+
for completion
20 burpees
20 toes-to-bar (strict)
20 burpees

08.05.13

Fitness
For time
row 500 meters
50 push-ups (release)
run 400 meters
50 sit-ups (butterfly/HTF)
run 400 meters
50 push-ups (release)
row 500 meters

Performance
A. 7 rounds for time
7 front squats @ 155/100
7 L-pull-ups
B. accumulate 130 seconds in ring FLR
*barbell must be taken from the floor

08.02.13

Fitness
@ highland rd park
5 rounds for time
run ~ 450 meters
15 kb swings @ 55/35
carry KB 25 meters
bear crawl 25 meters
broad jump burpees 25 meters
15 pull-ups

Performance
@ highland rd park
5 rounds for time
run ~ 450 meters
15 kb swings @ 70/55
carry KB 25 meters
bear crawl 25 meters
broad jump burpees 25 meters
15 pull-ups

08.01.13

Fitness
A1. Row 500 meters X 4; rest 30 seconds
A2. 5 turkish get-ups each side X 4; rest 30 seconds
A3. L-sit—hard attempt X 4; rest 2:00

Performance
A. 30 clean and jerks @ 135/95 for time
*perform 10 double unders @ the top of each minute including the first minute
B. 10 turkish get-ups each side—challenging weight