10.31.13

Fitness
A. clean X 3 X 4; rest 75 seconds
B. 5 sets @ 97%
10 kb swings @ 55/35
run 100 meters fast
recover completely

Performance
A. back squat X 5-3-1; rest 2:00
B1. 1-5 muscle-ups X 4; rest 30 seconds
B2. shrimp variation X 5 (each leg) X 4; rest 90 seconds
C. accumulate 60 seconds in L-sit; rest as needed

10.30.13

Fitness
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
5 pull-ups
7 HTF butterfly sit-ups
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

Performance
@ 80% of MPE
for 3:00
row 200 meters
10 push-ups w/side kick throughs
rest 3:00
for 3:00
1 wall walk
7/5 pull-ups
9 kb swings @ 55/35
rest 3:00
for 3:00
10 walking lunge steps
run 100 meters
10 wall ball shots @ 20/14
rest 3:00
for 3:00
1 lap bear crawl
10/6 ring rows
20 running man jump rope reps

10.29.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. ring rows X 5-10 X 5; rest 30 seconds
B2. 3-D plank @ 20 seconds each position (start in IND--knees never touch floor) X 5; rest 75
seconds

Performance
A. clean and jerk X 2 X 8 EMOM @ 60%
B. 6 sets all out
10 thrusters @ 85/55
row 200/150
rest 3:45

10.28.13

Fitness
A1. 3-7 strict pull-ups X 5; rest 30 seconds
A2. ring push-ups @31X1 X 5-10 X 5; rest 90 seconds
B. run 400 meters X 5; rest run time

Performance
A. high bar jump squat @ 21X1 X 5 X 5; rest 90 seconds
B. close grip bench press X 3-2-1; rest 2:00
C. power snatch @ 55% X 1-5 laddersX 2; rest 20 seconds between each ring on the ladder and b/t ladders--this will be 30 total reps

10.25.13

Fitness
for time
31 burpees
run 310 meters
31 thrusters @ 65/45
run 310 meters
31 KB swings @ 55/35
run 310 meters
31 wall ball shots @ 20/14
run 310 meters

Performance

for time

31 burpee pull-ups

run 310 meters

31 thrusters @ 95/65

run 310 meters

31 kb swings @ 55/35

run 310 meters

31 wall ball shots @ 20/14

run 310 meters

10.24.13

Fitness
A. romanian deadlift X 5 X 3; rest 90 seconds
B. push-press X 5 X 3; rest 90 seconds
B1. ring FLR 25 seconds X 3; rest 30 seconds
B2. butterfly HTF sit-ups X 20 X 3; rest 60 seconds

Performance

A. snatch X 3-2-1; rest 2:00

B. 3 sets

row 500 meters; rest 90 seconds

run 400 meters; rest 90 seconds

10.23.13

Fitness
for time
row 800 meters
+
5 rounds
7 strict pull-ups
7 front squats @ 135/95

Performance
5 rounds for time
3 power cleans @ 155/95
6 pistols
9 strict handstand push-ups

10.22.13

Fitness
A. power snatch + OH squat X 3 X 4; rest 75 seconds(drop bar after each OHSQ rep--moderate weight)
B. row 150 meters all out X 6; recover as needed
C1. 10 strict toes-to-bar X 3; rest 30 seconds
C2. 30 seconds in hollow plank X 3; rest 60 seconds

Performance
A. front squat X 3-2-1; rest 2:00
B1. weighted pull-ups X 3 X 3; rest 90 seconds
B2. ring push-ups @ 3111 X AMRAP-1 (supinated @ top if possible) X 3; rest 90 seconds

10.21.13

Fitness
5 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 butterfly sit-ups + double unders for time remaining
-row for meters

Performance
6 sets of 60 seconds on/60 seconds off @ 80% MPE

-run 100 meters + box jumps @ 24/20 w/time remaining(step down)
-7 SDHPs @ 55/35 + 7 push-ups
-10 toes-to-bar + double unders w/ time remaining
-row for meters

10.18.13

Fitness
A. front squat X 3 X 3; rest 2:00
B. for 12:00-EMOM
odd sets=amrap-1 strict pull-ups
even sets=10 hollow rocks

Performance
A. snatch X 2 X 8 @ 55% EMOM
B. row 15 seconds ALL OUT X 8; rest ~2:00
C. ring L-sit X 8-10 seconds X 4; rest as needed

10.17.13

Fitness
A. belly-to-wall handstand holds X 15-20s X 3; rest 60s
B1. ring rows X 6-10 X 3; rest 30 seconds
B2. ring dips X 5-8 X 3; rest 90 seconds
C. row 250 meters X 5; rest 60 seconds

Performance
A. forward roll + max height jump X 10
B. push jerk X 3 X 4 @ 75% or less; rest 90s
C. 5 touch-and-go power clean and jerks @ 50% X 5 rest 60 seconds

10.16.13

Fitness
A. deadlift X 3 X 4; rest 90s
B1. close grip bench press X 5 X 3; rest 30s
B2. weighted sit-ups X 20 X 3; rest 90 seconds

Performance
A. clean X 3 X 4 @ 75% or less; rest 90s
B. row 200 meters; rest 60s
run 800 meters; rest 3:00
run 200 meters; rest 60 seconds
row 800 meters

10.15.13

Fitness
for time
run 800 meters
+
10-1
step-ups w/one 55/35# kb @ 20inch box
pull-ups
+
run 800 meters

*looks like 10 step-ups
 (total), 10 pull-ups, 9 step-ups (total), 9 pull-ups, etc.

Performance
for time
run 800 meters
+
5 sets
10 pull-ups
20 double unders
10 deadlift reps @ 135/95
+
run 800 meters

10.14.13

Fitness
A. clean and jerk X 3 X 5; rest 75 seconds
B. run 100 meters  (fast but not a sprint)X 6; walk back to start--recover as needed
C1. ring FLR 25 seconds X 2; rest 30 seconds
C2. side plank 25 seconds each side X 2; rest 30 seconds

Performance
A. back squat X 3 X 4 @ 70% or less; rest 90s
B1. ring rows X 6-10 X 4; rest 30s
B2. 3-5 belly-to-wall HSPUs X 4; rest 30 seconds
B3. 6 pistols (alternating--3 each side) X 4; rest 60 seconds

10.11.13

Fitness
4 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

Performance
5 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

10.10.13

Fitness
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 6-8 X 3; rest 2:00
C. accumulate 60 seconds in L-sit; rest as needed

Performance
A. clean X 2 X 8 @ 55% of 1RM EMOM
B. row 40 seconds @ 99% X 5; rest 3:30

10.09.13

Fitness
A1. ring tuck pull-ups (knees tucked toward chest) X 5-6 @ 1121 X 4; rest 30 seconds
A2. ring push-ups @ 2111 X 6-10 X 4; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. standing triple jump X 8 hard jumps; rest as needed
B. close grip bench press X 3 X 3; rest 2:00
C. 5 touch-and-go power snatches (tough but doable) X 5; rest 60 seconds

10.08.13

Fitness
A. snatch grip deadlift X 5 X 3 @ X111; rest 2:00
B1. 1 arm overhead press X 3 each side X 5; rest 30 seconds
B2. hollow plank X 20 seconds X 5; rest 60 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 1,000 meters X 3; rest 4:00
C. accumulate 120 seconds in ring FLR

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

10.04.13

Fitness
A. power snatch + OHSQ X 2 X 4; rest 90 seconds (drop bar after each OHSQ rep)
B. row 30 seconds (all out) X 5; recover off of rower as needed
C. accumulate 90 seconds in the hollow plank; rest as needed

Performance
A. front squat X 3 X 3; rest 2:00
B1. weighted pull-up X 5 X 3(pronated); rest 30 seconds
B2. 6 pistols (alternating--3 each side) @ 1111 X 3; rest 90 seconds

10.03.13

Fitness
@ 85% of MPE
4 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

Performance
@ 85% of MPE
5 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

10.02.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. ring pull-ups (strict) X amrap-1 X 4; rest 90 seconds
C. accumulate 100 seconds in ring FLR

Performance
A. high hang snatch X 3 X 3; rest 2:00 (drop all reps--moderate weight)
B. row 1k X 2; rest 4:00 off of rower
C. ring L-sits X 4 tough attempts; rest as needed

10.01.13

Fitness
AMRAP in 15 minutes
20 pull-ups
20 thrusters @ 100/70
20 over-the-bar burpees

Performance
A. push-press X 3 X 3; rest 2:00
B. EMOM for 12:00
odd sets=power clean X 5 touch and go reps (tough-but-doable)
even sets=3-5 chest-to-bar pull-ups

09.30.13

Fitness
A1. ring rows X 5-8 @ 1111 X 3; rest 30 seconds
A2. ring dips @ 1111 X AMRAP-1 X 3; rest 90 seconds
B. row 800 meters X 3; rest 3:30 off rower

*use foot placement/elevation to make the ring rows a CP/strength focused piece

Performance
A. high box jump X 3 X 3; rest 2:00(no rebounding)
B. run 100 meters fast  (not a sprint--85%-90%) X 8; rest 2:00
C. accumulate 100 seconds in hollow plank