11.27.13

Fitness
A1. L-pull-ups X 5-7 X 5; rest 30 seconds
A2. ring dips @ 21X1 X AMRAP-1 X 5; rest 30 seconds
A3. row 250 meters (odd sets) run 200 meters (even sets);
 rest 90 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. ring L-sit X 5 hard attempts; rest as needed

11.26.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. overhead press X 5 X 3; rest 30 seconds
B2. strict toes-to-bar X 5-10 X 3; rest 90 seconds

Performance
test #5

15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest exactly 12 minutes

15-12-9 reps for time
thrusters @ 75/45
pull-ups

11.25.13

Fitness
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance

Test #4

A. Build to a 1RM front squat @ 30X0

B. AMRAP front squats @ 85% of part ‘a’ @ 30X0 (1 set)

C. build to a 1RM close-grip bench press 

11.22.13

Fitness
Test #4
A. Build to a 1RM front squat @ 30X0
B. build to a 1RM close-grip bench press
C. run 400 meters X 4; rest 90 seconds

Performance
Test #6
AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

11.21.13

Fitness
A. clean pulls X 3 X 5; rest 75 seconds
B. 5 sets all out
5 burpees AFAP
row 150/125 meters
rest until fully recovered to sprint

Performance
A. In 10 minutes, work up to a heavy 1 rep back squat @ 30X0
B1. 3-5 1 arm push-ups  X 4; rest 30 seconds
B2.6-10 pistols X 4; rest 75 seconds
C. 20-30 archer ring rows; rest as needed

11.20.13

Fitness
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

Performance
Test #3
A.Quickly work to a heavy 1RM weighted pull-up (pronated)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

11.19.13

Fitness
test #1
A. run 3k for time
B. accumulate 90 seconds in ring FLR

Performance
test #1
A. run 3k for time
B. accumulate 150 seconds in ring FLR

11.18.13

Fitness
test #2
A. standing broad jump (best of 3 attempts)--record inches
B. In 8 minutes, work to a heavy 3 rep deadlift.
C1. 10 ring push-ups X 4; rest 30s
C2. 10 ring rows X 4; rest 60 seconds

Performance
test #2
A. standing broad jump (best of 3 attempts)--record in inches
B. In 8 minutes, work up to a heavy 1 rep power clean.
C. AMRAP in 4:00 power cleans @ 90% of part 'a'
*rest exactly 2 minutes b/t parts 'b' and 'c.'
D. run and/or row for 10-15 mins @ Z1

11.15.13

Fitness
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
5 pull-ups
12 walking lunge steps w/25/10# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 russian KB swings @ 55/35
12 release push-ups
14 box step-ups @ 24/20

Performance
@ 80% of MPE
AMRAP in 6:00
1 lap bear crawl
30 running man jump rope reps
row 200 meters
rest 3:00
AMRAP in 6:00
7 pull-ups
12 walking lunge steps w/45/25# plate overhead
run 200 meters
rest 3:00
AMRAP in 6:00
10 KB snatches (5 each side) @ 55/35
12 release push-ups
14 box step-ups @ 24/20 (7 each side)

11.14.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1-6 strict pull-ups X 4; rest 30 seconds
B2. hollow plank X 35 seconds X 4; rest 90
 seconds
*over 6 strict pull-ups=add weight

Performance
A. clean and jerk X 2 X 8 @ 62% EMOM
B. 5 sets @ 98%
5 burpee pull-ups
7 power cleans @ 105/65
run 100 meters
rest 4-5 minutes

11.13.13

Fitness
A1. 5-10 ring rows X 5; rest 30 seconds
A2. 6-12 ring push-ups X 5; rest 30 seconds
A3. odd sets=run 400 meters
even sets = row 500 meters X 5; rest 2:00 after run or row

Performance
A1. high box jumps from seated position (step down) X 3 X 3; rest 60 seconds
A2. close grip bench press X 5 X 3; rest 90 seconds
B. TNG power snatch @ 62% X 3 X 8 on a 30 second running clock

11.12.13

Fitness
A. snatch grip deadlift X 5 X 3; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C. 12 turkish get-ups (each side) tough

Performance
A. Hang snatch X 3 X 4; rest 2:00
B1. run 800 meters X 2; rest run time
B2. row 800 meters X 2; rest row time

11.11.13

Fitness and Performance
"Fight Gone Bad"
Move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Perform 3 rounds.

Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

11.08.13

Fitness
A. snatch X 3 X 4; rest 75 seconds
B. 6 sets fast
odd sets=run 100 meters fast
even sets=row 125 meters fast
recover as needed b/t sets

Performance
A. front squat X 3 X 4; rest 2:00
B1. archer ring row X 5 each side X 4; rest 30 seconds
B2. HSPUs X 5-10 (strict) X 4; rest 90 seconds

11.07.13

Fitness
@ 80% of MPE
AMRAP in 4:00
7 squat jumps
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
5 pull-ups
7  box jumps  @ 24/20 (step-down)
9 HTF SUs butterfly
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
5 toes-to-bar
rest 2:00
AMRAP in 4:00
double under practice

Performance
@ 80% of MPE
AMRAP in 4:00
7 OHSQs @ 65/45
9 burpees (no jump)
run 100 meters
rest 2:00
AMRAP in 4:00
7 pull-ups
9  box jumps  @ 24/20 (step-down)
11 HTF SUs (butterfly)
rest 2:00
AMRAP in 4:00
row 500 meters
+
w/time remaining
5 KBSDHPs @ 70/55
7 toes-to-bar
rest 2:00
AMRAP in 4:00
30 double unders
15 wall ball shots @ 20/14

11.06.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. barbell bent over row X 5 X 3; rest 90 seconds
C1. accumulate 30 seconds in ring FLR; rest as needed
C2. 20 seconds in belly-to-wall hs position; rest as needed

Performance
A. snatch X 2 X 8 EMOM @ 60%
B. 4 sets @ 97%
run 50 meters; recover completely
row 10 seconds for watts (rolling 5 second start); recover completely
C. accumulate 120 seconds in ring FLR

11.05.13

Fitness
A1. 1-3 strict pull-ups ladders X 4; rest 30 s
A2. dips X 5-10 X 4; rest 90 seconds
B. run 200 meters X 4; rest 60 seconds
C. row 45 seconds X 4; rest 45 seconds

Performance
A1. standing triple jump X 2 hard attempts X 4; rest 20 seconds b/t attempts and A1/A2
A2. push-jerk X 3 X 4; rest 90 seconds
B. TNG Power clean and jerk @ 60% X 3 on a 30 second running clock X 8

11.04.13

Fitness
A. deadlift X 3 X 5; rest 90s-2:00
B. overhead press X 3 X 5; rest 90 seconds
C. L-sit X 5 hard attempts; rest as needed

Performance
A. hang clean X 3 X 4; rest 2:00 (hang onto all reps for first 2 sets--drop all reps for 2nd 2 sets)
B. run 100 meters X 10; rest 30 seconds--keep all within 2
 seconds

11.01.13

Fitness
5 rounds for time
7 shoulder to overhead @ 115/65
9 burpees over the bar
11 jumping pull-ups

Performance
A. run 1,000 meters for time
rest as needed
B. 20 reps for time
squat clean thruster @ 135/95
rest as needed
C. row 1,000 meters for time