12.30.14

Fitness
for time
row 1,000 meters
100 squats
100 push-ups
50 ring rows
100 seconds hollow plank
run 1,000 meters

Performance
for time
row 1,600 meters
10 wall walks
25 strict pull-ups
50 box step-ups @ 24/20
run 1,600 meters
50 box step-ups @ 24/20
25 strict pull-ups
10 wall walks

12.29.14

Fitness
A.sideways ape X 12 alternating X 3; rest 45 seconds
B.front squat @ 32X1 X 5-7 X 3; rest 2:00
C1.pike push-ups X 5-8 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5 X 3; rest 60 seconds

Performance
A.clean pull + clean high pull @ 115% of clean X 4; rest 2:00
B.hang clean @ 65% of clean X 2 EMOM X 5
C1.front lever X 5-6 seconds X 3; rest 45 seconds
C2.ring superman X 12 seconds X 3; rest 60 seconds

12.23.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
20 push-ups
10 goblet squats @ 55/35

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.AMRAP in 20 minutes
run 400 meters
10 pull-ups
15 wall ball shots @ 20/14
20 push-ups

12.22.14

Fitness
A.duck walk/bear crawl combo X 6 steps ea X 1 lap X 3; rest 45 seconds
B.TNG deadlift @ X110 X 8-4-8-4; rest 90 seconds
C1.single leg step-up @ 24/20 w/KB-suitcase X 10 each side X 2; rest 30 seconds
C2.archer ring rows @ X020 X 6-8 alternating X 2; rest 75 seconds

Performance
A.lizard 1 length X 3; rest 45 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 2:00
C.row 600 meters x 3; rest row time
D.bridge push-ups X 10 X 3; rest 60 seconds

Holiday Schedule

TPG will be closed the following dates for Christmas and New Year celebrations:

Christmas
We are closed Wednesday, December 24 through Friday, December 26.  We will have Open Gym from 9-11 am on Saturday, December 27.

New Year
We are closed Wednesday, December 31 through Friday, January 2. We will have Open Gym from 9-11 am on Saturday, January 3.

Merry Christmas and Happy New Year!

12.19.14

Fitness
A.basic lizard X 1 length X 3; rest 30 seconds
B.front squat @ 32X1 X 6-8 X 3; rest 2:00
C1.close grip bench press @ 30X1 X 8-10 X 3; rest 30 seconds
C2.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B1.single arm ring row X 5-6 ea X 3; rest 30 seconds
B2.ring dips @ 31X1 X 5-8 X 3; rest 30 seconds
B3.run 600 meters X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

12.18.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.3 rounds for time
run 400 meters
10 knees-to-elbows
20 ring push-ups

Performance

A.snatch pull + snatch high pull @ 115% of snatch X 4; rest 2:00

B.6 sets

6 alt jump lunges

run 100 meters @ 90%

rest/walk 3:00

12.17.14

Fitness
A. PVC bear crawl X 1 length X 2; rest as needed (w/partner)
B1.TNG deadlift @ X110 X 6-8 X 3; rest 30 seconds
B2.shrimp variation X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 5-7 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.work up to 80% of max split jerk and perform 5 singles from rack. Rest as needed.
B.single leg broad jump X 1 each side X 3; rest 60-75 seconds
C.15-12-9 reps for time
thrusters @ 115/85
strict pull-ups

*Take off on single leg and land on both feet w/broad jump. Quiet landing.

12.16.14

Fitness
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 800 meters
20 burpees (no jump)
20 russian swings @ 55/35
run 800 meters
rest 5:00 b/t sets

Performance
A.clean pull + clean high pull @ 110% of clean X 4; rest 2:00
B.hang clean @ 60% of clean X 2 EMOM X 5
C1.L-sit X 12 seconds X 3; rest 30 seconds
C2.leg rotations X 4-6 (alternating) X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

12.15.14

Fitness
A1.AMRAP squat jumps for 20 seconds X 3; rest 2:00
A2.run 100 meters @ 90% X 3; rest 2:00
B1.trap 3 raise X 5-6 X 3; rest 30 seconds
B2.15 hollow rocks X 3; rest 60 seconds

Performance
A1.wall pull drill X 10 ea X 2; rest 0 seconds
A2.hop drill X 20 seconds X 2; rest 20 seconds
A3.barefoot running in place X 20 seconds X 2; rest 20 seconds
B.2 sets @ 80%
row 700/600 meters
6 wall walks
30 box step-ups @ 24/20
100 running man jump rope reps
10 CTB pull-ups
12 alternating sideways apes
run 600 meters
rest 6:00 b/t sets

12.12.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for 12:00 @ 80%
row 500/400 meters
15 push-ups
100 running man jump rope reps
100 meter waiter’s carry @ 35/15 (switch halfway)
rest 5:00
@ 80%
run 800 meters

Performance

A. duck walk to bear crawl X 90 seconds X 3; rest 60 seconds (switch every 6 steps)

B.overhead squat @ 32X1 X 5-7 X 3; rest 2:00

C.row 800 X 3; rest row time

12.11.14

Fitness
A.swan @ 1111 X 5-6 X 3; rest 45 seconds
B1.run 100 meters @ 90% (not a sprint) X 2; rest ~ 2-3 minutes
B2.row 125/100 meters X 2; rest 2-3 minutes
C.accumulate 90 seconds in ring FLR

Performance

A.barefoot hop drill X 30 seconds; rest 30 seconds

B.barefoot running in place X 30 seconds; rest as needed

C.forward hop drill X ~ 20 meters X 2; rest as needed

D.run in place 10 steps w/20 meter run X 2

E1.strict pull-up @ X211 X AMRAP-1 X 3; rest 30 seconds

E2.OA push-ups @ 31X1 X AMRAP-1 X 3; rest 90 seconds

F.run 1,000 meters X 2; rest run time

12.10.14

Fitness
A1.side step into IND X 10 (alternating) X 3; rest 0
A2.wall bridge rotations X 10 alternating X 3; rest 60 seconds
B.back squat @ 32X1 X 6-8 X 3; rest 30 seconds
B2.one arm OH press @ X120 X 6-8 X 3; rest 90 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 110% of snatch X 4; rest 2:00
B1.run 100 meters @ 90% (not a sprint) X 3; rest 3:00
B2.AMRAP burpees in 20 seconds X 2; rest 3:00
*3 sets of runs, 2 sets of burpees.

12.09.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for time
run 400 meters
+
4 rounds
10 burpees
10 pull-ups
10 jumping lunges

Performance
A1.push-jerk from rack X 2 X 4 @ 55%-65%; rest 30 seconds
A2.tuck jump X 2 X 4; rest 60 seconds
B.for time
row 1,000/900 meters
accumulate 90 seconds in OH barbell hold @ 95/65
20 strict pull-ups

12.08.14

Fitness
A.100 meter lateral shuffle (50 meters each side) X 3; rest 60 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1.12-15 russian swings X 3; rest 30 seconds
C2.split squat @ 30X0 X 8-10 ea X 3; rest 30 seconds
C3.ring rows @ X030 X 8-10 X 3; rest 90 seconds
D.seated dumbbell external rotation X 8-10 each side X 2; rest as needed

Performance
A.clean pull + clean high pull @ 105% of clean X 4; rest 2:00
B.hang clean @ 55% of clean X 2 EMOM X 5
C1.feet elevated planche X 10 seconds X 3; rest 30 seconds
C2.strict toes-to-bar X 6-8 X 3; rest 30 seconds
C3.cuban rotations @ 4020 X 5-6 X 3; rest 90 seconds

Accumulation Cycle 1407 Objectives

Fitness

The student will-

• Remedy structural imbalances shown through testing with an emphasis on developing pressing and squatting strength (shown in testing).
• Gain balance from right to left in squatting.
• Build a base of aerobic capacity and physiological adaptation through high volume/moderate intensity MAPs.
• Gain increased competency in increasingly complex locomotion patterns
• Develop increased competency in the art of running.
• Increase "anti-fragility" with special attention to the scapula and rotator cuff.
• Develop anaerobic power shown lacking through Fall testing.

Performance

The student will-

• Remedy structural imbalances (squat, press, uni squat priorities show in testing)
• Acquire more absolute anl(p).
• Improve running technique/efficiency.
• Improve scapula strength
• Build an aerobic base with volume MAP (MM+cyclical)
• Increase angle availability of upper body strength with more complex gymnastics with a focus on stability on pressing and the last 1/4 of pulling motions.
• Increase movement ability w/ more complex locomotion patterns as well as connecting patterns.
• Increase maximum power production w/jumping
• Oly focus=speed/confidence under bar in clean and snatch.  Overhead stability/mobility in jerk.

12.05.14

Fitness
A.barefoot hop drill X 20 seconds each side X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 95/55
run 1,600meters
100 meter rack carry @ 95/55
C.low gait PVC pass through X 10 X 3; rest as needed

OR

Reindeer Run

Performance
A1.run hop drill X 20 seconds (barefoot) X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
B.for time
row 1,600 meters
100 meter rack carry @ 115/75
run 1,600meters
100 meter rack carry @ 115/75
C.low gait PVC pass through X 10 X 3; rest 60 seconds

OR

Reindeer Run

12.04.14

Fitness
A.continuous alternating cossacks for 45 seconds X 3; rest 45 seconds
B.glute bridge @ 1111 X 10 X 2; rest 20 seconds
C1. TNG deadlift @ X110 X 8-10 X 3; rest 30 seconds
C2.single leg step-up @ 24/20 w/KB-suitcase X 8 each side X 3; rest 30 seconds
C3.weighted pull-ups X 6-8 X 3; rest 30 seconds
C4.cuban rotations @ 4020 X 5-6 X 3; rest 60 seconds

Performance
10:00 @ 80%
row 500 meters
15 no jump burpees
20 alternating lunges
1 turkish get-up each side (moderate)
rest 5:00
10:00 @ 80%
run 400 meters
10 strict pull-ups
10 russian swings @ 55/35
10 ring push-ups

*student chooses order of MAP piece completion

12.03.14

Fitness
A1.barefoot hop drill X 20 seconds X 2; rest 30 seconds
A2.barefoot run in place X 20 seconds X 2; rest 30 seconds
B. 2 sets @ 80%
row 500/400 meters
5 wall walks
10 strict pull-ups
run 400 meters
20 push-ups
20 box step-ups @ 24/20
50 running man jump rope reps
100 meter waiter’s carry @ 35/15 (change sides @ turnaround)
rest 5:00 b/t sets

Performance
A1. duck walk 1 length X 3; rest 30 seconds
A2. bridge push-ups X 10 X 3; rest 60 seconds
B.front squat @ 31X1 X 6-8 X 3; rest 2:00
C.PVC low gait pass throughs X 10 X 3; rest 60 seconds

12.02.14

Fitness
A.row or AD 10 seconds ALL OUT X 6; rest 90 seconds-use 5 second roll in
B1.trap 3 raise X 5-7 each side X 3; rest 30 seconds
B2.hollow plank X 30 seconds X 3; rest 45 seconds

Performance
A1.run hop drill X 20 seconds (barefoot)X 2; rest 30 seconds
A2.20 seconds of running in place (barefoot)X 2; rest 30 seconds
C1. weighted pull-ups (pronated) X 6-8 X 3; rest 60 seconds
C2.ring dips w/turnout @ 31X1 X 6-10 X 3; rest 2:00
D.run 800 meters X 2; rest run time
E.cuban rotations @ 4020 X 6 X 3; rest 60 seconds

12.01.14

Fitness
A1.1 length duck walk X 2;rest 30 seconds
A2.1 length forward ape X 2; rest 30 seconds
B.front squat @ 32X1 X 5-6 X 3; rest 60 seconds
B2.ring push-ups @ 32X1 X 6-8 X 3; rest 90 seconds (supinate @ top)
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.snatch pull + snatch high pull @ 105% of snatch X 4; rest 2:00
B.hang snatch @ 55% of snatch X 2 EMOM X 5
C.Row/AD 20 seconds all out X 4; rest 3:00
*use 5 second rolling start

11.26.14

Fitness
AMRAP in 25 minutes
run 400 meters
10 strict pull-ups
15 burpees
20 lunge steps
25 butterfly HTF sit-ups
30 jump rope reps

Performance
for time
row 1,200/1,000 meters
200 meter single arm KB carry @ 55/35
20 strict pull-ups
50 double unders
50 push-ups
50 box step-ups @ 24/20
20 strict pull-ups
run 1 mile

11.25.14

Fitness
A1. swans @ 1111 X 5-7 X 3; rest 30 seconds
A2. L-sit X 8-10 seconds X 3; rest 75 seconds
B. row 20 seconds all out X 4; rest 2-3 minutes ( 5 second rolling start)

Performance
A1. 1-3 muscle-ups (minimal kip) X 4; rest 30 seconds
A2. 8 alternating pistols X 4; rest 90 seconds
B1. strict toes-to-bar @ 1020 X 5-7 X 3; rest 30 seconds
B2. feet elevated planche progression X 10 seconds X 3; rest 90 seconds
C. accumulate 100 seconds on hollow plank

11.24.14

Fitness
A1. clean grip deadlift @ X1drop X 5 X 3; rest 30 seconds
A2. run 600 meters X 3; rest 2:00
B. ring superman X 12 seconds X 3; rest as needed

Performance
A. hang clean and jerk X 1.1.1 X 3; rest 2:00
B1. archer ring rows @ 1020 X 6-8 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:30

Happy Thanksgiving!

TPG will be closed Thursday, November 27 through Sunday, November 30 for Thanksgiving.

11.21.14

Fitness
A.21-15-9 reps of-
ring dips
toes-to-bar
(no kipping)
B1.hollow plank X 40 seconds X 3; rest 30 seconds
B2.cuban rotations @ 2040 X 6-8 X 3; rest 60 seconds

Performance
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

11.20.14

Fitness
A. back squat @ 20X0 X 10-8-6; rest 2:00
B1.weighted pull-ups X 4-6 X 3; rest 30 seconds
B2. run 800 meters X 3; rest 2:00

Performance
A. work to a 1RM front squat @ 30X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 30X0 (1 set)
C. for 12 minutes @ Z1
run 400 meters
row 400 meters
bear crawl 1 lap
hollow plank 25 seconds

11.19.14

Fitness
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance
A1. weighted pull-ups X 6-8 X 4; rest 60 seconds
A2. handstand push-ups X 6-8 X 4; rest 2:00
B. 3-D plank X 35 seconds each position X 2; rest as needed (hollow, side, side)

11.18.14

Fitness
A1. ring rows @ X030 X 6-8 X 3; rest 30 seconds
A2. split squat @ 30X0 X 5-6 each side X 3; rest 60 seconds
B. @ 85%
row 600/500
100 jump rope reps
10 wall walks
run 400 meters

Performance
15-12-9 reps for time
power clean @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power clean @ 115/70
burpees

11.17.14

Fitness
A. deadlift X 5-3-1; rest 2:00
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. In 12 minutes, work up to a 1 RM power snatch.
B. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds
C. row and/or run @ Z1 for 10:00

11.14.14

Fitness
A. In 8:00 or less,work to a 1RM overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ 85% of part ‘a’ weight.
C. run 600 meters X 3; rest 3:00

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1.leg circles X 6 (alternating) X 3; rest 30 seconds
B2.L-sit X 10-12 seconds X 3; rest 90 seconds

11.13.14

Fitness
A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85% of part 'a' max
C. row 2,000 meters for time

Performance
A. work to a 1 RM weighted pull-up (pronated)
B. work to a 1 RM close grip bench press (16 in apart max)
C. run 3k for time

11.12.14

Fitness
A1.row 250/150 meters X 4; rest 30 seconds
A2.10 step-ups @ 24/20 w/1 KB or DB in rack X 4; rest 30 seconds
A3. ring push-ups @ 20X0 X AMRAP-1 X 4; rest 30 seconds
A4. run 200 meters X 4; rest 90 seconds

Performance
2 sets @ 80%
row 600/500
6 wall walks
25 wall ball shots
15 russian swings @ 55/35
run 600 meters
rest 4:00 b/t sets
change order on second set

DOTS Reporting

Below are the links to the spreadsheets you will use to report your DOTS results.  Here are some details:

• A sample athlete has already reported for each group as an example.  Please put only the numbers requested underneath those of the previous user and make sure you input your data to the correct group.    
• I don't need your names.  Just your numbers!
• Performance has 9 items to report on the top half of the sheet and 8 items at the bottom portion (beginning around row 40).  Fitness has 7 items to report on the top half and 6 on the bottom.
• Please do not skip rows.
• If you are currently following the Fitness program and you plan to move to Performance in the next cycle, please put your data in the Performance spreadsheet.  I realize there will be some Performance DOTS that you will not have results for and you will have results for some DOTS that only Fitness performs.  C'est la vie.   
• I will leave the spreadsheet open for you to enter your results through November 29.  Even if you do not complete all of the DOTS, you may still enter the results for the DOTS you completed.  Leave the reporting cell blank for anything you did not complete. 
• If you cannot perform a strict pull-up, your weighted pull-up DOT is 0.  Remember, your weighted pull-up score is the extra weight you used PLUS your body weight.
• I will have some DOTS sheets at the front desk to help you keep up with your information. Please do not return these to me.

Thank you so very much for taking the time to report your results!  This helps me immensely as I program the training for future cycles.

Here are the links:

Fitness Women: https://docs.google.com/spreadsheets/d/1mbBD35M4K-GFd7qfrIDKad8h12wPhEKHS-wGZPo03hs/edit?usp=sharing

Fitness Men:
https://docs.google.com/spreadsheets/d/1ozeskO55t3lKu15Ay6OSCGJkJjbgQkvzkjIC0u632zk/edit?usp=sharing

Performance Women:  https://docs.google.com/spreadsheets/d/1Cde7uiEeGqyk_wdXm4ukLwzFkWH1UxQSHIBJ38rF65c/edit?usp=sharing

Performance Men: https://docs.google.com/spreadsheets/d/1F__4muZwpkXDS_XOE_62lYPhDIpBqz9ntUQ75HgtAGA/edit?usp=sharing

11.11.14

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time

Performance
A. Work to a 1RM back squat @ 30X0
B. work to a 1RM overhead press
rest ~5:00
C. AMRAP OHP @ 85% of ‘b’
D. row 2,000 meters for time

11.10.14

Day 1 of your Diagnostics Opportunities to Shine (DOTS)

Fitness
A. back squat @ 30X0 X 5-3-1-1; rest as needed for max single
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP p.clean in 8:00 @ 90% of ‘a’
C. row and/or run @ Z1 for 10:00

11.07.14

Fitness
A1. toes to bar @ 1020 X 5-7 X 3; rest 30 seconds
A2. ring FLR X 20 seconds X 3; rest 90 seconds
B. for time
100 meter farmer’s carry @ 55/35
100 single jump rope reps
3 laps bear crawl
row 600/500

Performance
A.power snatch @ 60% X 2 X 5 EMOM
B.back squat @ 20X0 X 10 X 3 (moderate); rest 2:00
C.2 sets@ Z1
run 400 meters
bear crawl 1 lap
row 400 meters
3 wall walks

11.06.14

Fitness
A1. snatch deadlift (moderate) @ X1drop X 5 X 4; rest 30 seconds
A2. run 400 meters @ 80% X 4; rest 30 seconds
A3. row 400/300 meters X 4; rest 75 seconds

Performance
2 sets @ 80%
row 500/400
20 box step-ups @ 24/20
100 meter farmer’s carry @ 55/35
20 burpees (no jump)
20 double unders
20 ring rows
run 400 meters
rest 5:00 b/t sets

11.05.14

Fitness
A. 25-20-15 reps/seconds
Hindu push-ups
hollow plank (seconds)
B. 20-15-10
strict pull-ups
goblet squats @ 55/35
C. accumulate 90 seconds on each side of side plank

Not a tester.  Perform briskly.

Performance
A1. ring superman X 15 seconds X 3; rest 30 seconds
A2. hollow plank X 30 seconds X 3; rest 75 seconds
B. run 1k @ 85%; rest 3:00
C. row 1k @ 85%; rest 3:00
D. run 1k @ 85%

11.04.14

Fitness
A1. front squat @ 20X0 X 10 X 3; rest 30 seconds
A2. one arm overhead press @ X110 X 6-8 each side X 3; rest 75 seconds
B. archer ring rows @ 1020 X 6-8 alternating X 3; rest 75 seconds

Performance
A. power clean @ 60% X 2 X 5 EMOM
B. barbell bent over row @ 1010 X 8-10 X 3; rest 75 seconds
C. row/run/crawl @ Z1 for 15 minutes

11.03.14

Fitness
6:00 @ 85%
run 200 meters
5 burpees (no jump)
10 russian swings @ 55/35
rest 3:00
6:00 @ 85%
5 strict pull-ups
10 box step-ups @ 24/20
30 single jump rope reps
rest 3:00
for completion @ 85%
row 600/500
25 thrusters @ 45/25
medicine ball carry 200 meters @ 20/14

Performance
perform briskly (not a tester)
20 dive bomber push-ups
15 pronated strict pull-ups
50 squats
30 close grip push-ups
15 supinated strict pull-ups
50 alternating lunges
50 push-ups
8 mountain climber pull-ups each side
50 squats
50 butterfly sit-ups

De-load week for both groups.  

10.31.14

Fitness
A. back squat @ 20X0 X 3-4 X 4; rest 2:00
B1. close grip bench press @ 20X0 X 3-4 X 4; rest 45 seconds
B2. weighted pull-ups X 3-4 X 4; rest 90 seconds

Performance
A.work up to 90- 95% of clean and jerk for 1 rep.
B. clean cluster X 1.1.1.1 X 3; rest 2:00
1st set=70% of part ‘a’
2nd set=75% of part ‘a’
3 set=80% of part ‘a’
*7 seconds b/t cluster reps
C. weighted pull-ups X 3 X 3; rest 2:00

10.30.14

Fitness and Performance
for time
row 1,000 meters
bear crawl 2 laps
30 wall ball shots @ 20/14
30 strict pull-ups
30 jumping lunges
run 1,000 meters

10.29.14

Fitness
A1.6-8 ring blenders (each direction) X 3; rest 45 seconds
A2. 6 bridge rotations (alternating) X 3; rest 90 seconds
B. 4 sets all out
odd sets:
10-8-6 reps of-
burpees (no jump)
squat jumps (as high as possible)
even sets:
row 550/450 meters
rest ~5:00 b/t sets

Performance

A.In 12 minutes, work up to a heavy 2 rep snatch (7 seconds b/t reps)

B1.front squat @ 20X0 X 3 X 4; rest 30 seconds

B2.handstand push-ups X AMRAP-1 X 4; rest 30 seconds

B3.archer ring rows X AMRAP-1 X 4; 2:00

10.28.14

Fitness
A.clean grip deadlift @ X111 X 3-4 X 4; rest 2:00
B1.run 200 meters X 2; rest 60 seconds (15 seconds in ring FLR during rest)
B2.run 400 meters X 2; rest 2:00 (20 seconds in hollow plank during rest)

Performance

2:00 @ 90%

6 box jumps @ 24/20 (step down)

6 push-ups

rest 60 seconds

2:00 @ 90%

row (meters)

rest 60 seconds

2:00 @ 90%

10 wall ball shots @ 20/14

5 TTB

rest 60 seconds

2:00 @ 90%

run (meters)

rest 60 seconds

2:00 @ 90%

5 power clean and jerks @ 95/55

15 double unders

10.27.14

Fitness
AMRAP in 12:00
40 step-ups @ 24/20
30 push-ups
20 ring rows
rest 4:00
run 800 meters for time

Performance
@ 99%
18-12-6 reps
russian swings @ 55/35
burpees
rest 9:00
18-12-6 reps
thrusters @ 75/45
pull-ups
rest 9:00
18-12-6 reps
russian swings @ 55/35
burpees

10.24.14

Fitness
4:00 @ 90%
run 100 meters
6 strict pull-ups
rest 2:00
4:00 @ 90%
10 box step-ups
10 push-ups
rest 2:00
4:00 @ 90%
10 wall ball shots @ 20/14
10 double unders

Performance
A. back squat @ 20X0 X 3-4 X 3; rest 2:00
B. 9-7-5-3 reps for time of--
power snatch @ 70%
CTB pull-ups
ring dips

10.23.14

Fitness
A1. cross-step squat X 10 (alternating) X 3 w/ 10 second pause on last rep; rest 30 seconds
A2. elephant walk X 1 length w/ 3 second pause each rep X 3; rest 60 seconds
B. On a running clock for 5 sets
every 2:00
odd sets (1,3,5)=run 200 meters
even sets(2 & 4)=row 250/200 meters

Performance
3:00 @ 90%
10 wall ball shots @ 20/14
run 100 meters
rest 90 seconds
3:00 @ 90%
5 deadlifts @ 95/65
6 burpees over the bar
rest 90 seconds
3:00 @ 90%
row 150/125
8 STOH @ 95/45
rest 90 seconds
3:00 @ 90%
6 toes-to-bar
25 double unders

10.22.14

Fitness
for time
15-12-9 reps of--
deadlift @ 135/95
burpees over the bar
run 400 meters after burpees every set (3 total runs-clock stops on run)

Performance
A. 3 sets @ 98% for 2:00
5 pull-ups
6 alternating jumping lunges
7 burpees
rest 6:00 b/t each set--SPEED
B. accumulate -
90 seconds in hollow plank
90 seconds in ring FLR; rest as needed-alternate as desired

10.21.14

Fitness
A1. front squat @ 20X0 X 6-5-4-3; rest 60 seconds
A2. ring rows @ 1010 X 6 X 4; rest 90 seconds
B. overhead press @ 1020 X 6-5-4-3; rest 90 seconds

Performance
A. work up to 90% of clean and jerk
B. 75% of part ‘a’ X 15 rep cluster(student picks number of seconds b/t cluster reps (b/t 7 and 15 seconds) and attempts to hold the same pace throughout)
C. barbell bent over row @ 1010 X 4-6 X 3; rest 90 seconds

10.20.14

Fitness
A1. L-sit X 6-8 seconds X 3; rest 30 seconds
A2. Active hang for 30 seconds X 3; rest 60 seconds
B. 3 sets all out
10 russian swings @ 55/35
15 squat jumps
row 250/200
rest 5-6 minutes b/t sets

Performance
A.for time
30 box jumps @ 24/20 (step-down)
row 30 cals
100 meter KB carry @ 55/35
run 400 meters
B1. run 30 seconds @ 90% X 3; rest 30 seconds
B2. row 30 seconds @ 90% X 3; rest 30 seconds

*One KB per athlete is used on the carry.

10.17.14

Fitness
A. back squat @ 20X0 X 4-5 X 3; rest 2:00
B1. close grip bench press @ 20X0 X 4-5 X 3; rest 0 seconds and take 10-20# off
B2. close grip bench press @ 20X0 X 3-4 X 3; rest 90 seconds
C. EMOM X 5
2-3 weighted pull-ups
*goal is same weight for each set

Performance
A. EMOM X 6
2 cleans -drop each rep
start @ ~65% and build each set
B1. one arm push-ups @ 20X0 X 5-7 X 3; rest 45 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds
C.run/row/AD for 10:00 @ Z1

10.16.14

Fitness
A1. ring FLR to superman (2 sec hold) X 6-8 reps X 3; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 3; rest 90 seconds
B. 3 sets for 90 seconds @ 99%
6 burpees AFAP
6 russian swings @ 55/35
rest ~ 5 minutes b/t sets

Performance
A. For time
Row 500 meters
50 wall ball shots @ 20/14
50 double unders
50 burpees
Run 400 meters

*Compare time to December 17, 2013.

10.15.14

Fitness
5:00 @ 85%
5 pull-ups
10 push-ups
10 box step-ups @ 24/20
rest 2:00
5:00 @ 85%
10 hindu push-ups
14 alternating lunges
20 double unders
rest 2:00
5:00 @ 85%
row 500/400
wall balls w/ time remaining @ 20/14

Performance
A.EMOM X 6
1 snatch + 1 power snatch-drop all reps-start @ ~ 60% and build each set
B. snatch balance X 3 X 3; rest 90 seconds-light and fast w/ 2 second hold @ bottom
C1. front squat @ 20X0 X 4-5 X 3; rest 45 seconds
C2. 1-4 muscle-ups X 3; rest 90 seconds
D. 1-4 muscle-ups X 2; rest 60 seconds
*no mus=4-5 strict pull-ups & 4-5 strict ring dips

10.14.14

Fitness
A1. duck walk X 1 length X 2; rest 45 seconds
A2. flat foot duck walk X 1 length X 2; rest 45 seconds
B. clean pull @ X1drop X 4-5 X 3; rest 90 seconds
C. run 45 seconds X 6; rest 45 second

Performance
4:00 @ 90%
6 burpees (no jump)
8 box jumps @ 24/20 (step down)
rest 2:00
4:00 @ 90%
25 double unders
10 russian swings @ 55/35
rest 2:00
4:00 @ 90%
10 wall ball shots @ 20/14
5 toes-to-bar
rest 2:00
4:00 @ 90%
run 200 meters
row for meters w/ time remaining

10.13.14

Fitness
for time
20 thrusters @ 85/55
30 cal row
40 push-ups
run 400 meters
40 push-ups
30 ring rows
20 thrusters @ 85/55

Performance

A. 3 sets @ 98% for 90 seconds

6 thrusters @ 75/45

6 pull-ups

rest 5:00 b/t each set

B. EMOM for 8 sets

odd sets=4 ring blenders each direction

even sets=20 seconds hollow plank

10.10.14

Fitness
A1. ring rotation X 10 seconds each position (side plank, FLR, side plank) X 4; rest 45 seconds
A2. swan on rings w/ 5 seconds pause @ top X 3 X 4; rest 90 seconds
B. 4 sets @ 99%
30 seconds of goblet squats @ 55/35
row/AD 30 seconds
rest 4-5 minutes b/t sets

Performance
for 5:00 @ 85%
10 pull-ups
10 STOH @ 75/45
10 box jumps @ 24/20 (step-down)
rest 2:00
for 5:00 @ 85%
row 300/200
then, w/ time remaining
12 wall ball shots
20 double unders
rest 2:00
for completion @ 85%
AD .5 miles
run 600 meters
rest 2:00 (if not the final piece)
*athlete determines order of MAP pieces

10.09.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Repeat tester--compare to 043014

Performance

A1. ring FLR (supinated) X 15-20 seconds X 3; rest 60 seconds

A2. strict toes-to-bar @ 1020 X 6-8 X 3; rest 90 seconds

B. 3 sets @ 99%

12 russian swings @ 70/55

12 burpees

rest 3:30 b/t each set

10.08.14

Fitness
A1. back squat @ 20X0 X 8-10 X 3; rest 45 seconds
A2. DB/KB single arm row @ 1020 X 6-8 each X 3; rest 90 seconds
B. row 60 seconds @ 85% X 5; rest 60 seconds

Performance
A. power clean @ 70% X 1.1.1.1 X 3; rest 90 seconds-speed
B. jerk (from rack) @ 70% X 3 X 3; rest 90 seconds-speed
C. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds

10.07.14

Fitness
A1.side ape X 1 length each direction X 3; rest 0 seconds
A2. 4 alternating wall bridge rotations X 3; rest 60 seconds
B1.clean grip deadlift @ X1drop X 8 X 3; rest 30 seconds (stay moderate)
B2. ring push-ups @ 20X1 X 8-10 X 3; rest 60 seconds
supinate @ top of ring push-ups if possible

Performance
row 750/650
20 ring dips
run 600 meters
20 L-pull-ups
run 400 meters
15 L-pull-ups
row 500/400
15 ring dips

No kipping

10.06.14

Fitness
6:00 @ 85%
run 100 meters
10 thrusters @ 65/35
5 ring rows
rest 3:00
6:00 @ 85%
10 burpee box step-ups @ 24/20
10 strict knees-to-elbows
20 double unders
rest 3:00
6:00 @ 85%
20 pull-ups
20 alternating jump squats
row for time remaining
rest 3:00 if not the final piece
*athlete chooses order of MAP pieces

Performance
A.hang snatch @ 70% of snatch X 1.1.1.1 X 3; rest 90 seconds
B.snatch balance @ 50% of snatch X 3 X 3; rest 75 seconds
C1. back squat @ 20X0 X 8 X 3; rest 30 seconds
C2. 6-8 strict CTB pull-ups X 3; rest 90 seconds

10.03.14

Fitness
A1. L-sit X 12 seconds X 3; rest 60 seconds
A2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 90 seconds
B.3 sets All Out
20 seconds of russian swings @ 55/35
AD or row 25 seconds
rest 3-4 minutes
*AD sets 1 and 3 and row set 2

Performance

for time

50 cals rowing

40 wall ball shots @ 20/14

30 CTB pull-ups

20 deadlifts @ 185/95

10 burpees over the bar

10.02.14

Fitness
for time
50 strict pull-ups
50 ring dips
row 50 cals

Performance
A.snatch X 3 X 3; rest 2:00 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B. snatch balance w/ 2 second pause @ bottom @ ~60% of part ‘a’ X 3 X 3; rest 90 seconds-light and fast
C1. back squat @ 20X0 X 5-6 X 3; rest 30 seconds
C2. handstand push-ups X 5-6 X 3; rest 30 seconds
C3. run 200 meters X 3; rest 90 seconds

10.01.14

Fitness
A. slow bear crawl X 1 length X 4; rest 30 seconds in IND
B.snatch grip deadlift @ X1drop X 5-6 X 3; rest 2:00
C. overhead press @ X020 X 5-6 X 3; rest 90 seconds

Performance
for 5:00 @ 85%
10 russian swings @ 55/35
10 wall ball shots @ 20/14
10 alternating lunges
rest 2:00
for 5:00 @ 85%
5 toes-to-bar
10 box step-ups @ 24/20
20 double unders
rest 2:00
for 5:00 @ 85%
1 rope climb
10 push-ups
run 100 meters
rest 2:00
row 1,000/900 meters @ 85%

09.30.14

Fitness
3 sets for time
row 200 meters
12 wall ball shots @ 20/14
9 burpees

rest 15 minutes

for time
run 1,000 meters

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

rest 15:00

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

09.29.14

Fitness
A1.front squat @ 20X0 X 4-5 X 3; rest 60 seconds
A1. weighted pull-ups X 5-6 X 3; rest 2:00
B.2 sets
run 200 meters; rest 60 seconds
run 400 meters; rest 90 seconds

Performance
A.clean and jerk X 3 X 3; rest 2:30 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B1. supinated ring push-ups @ 2010 X 5-6 X 4; rest 30 seconds
B2. archer ring rows @ 1020 X 6-8 alternating X 4; rest 2:00

09.26.14

Fitness
A. "Helen"
3 rounds for time
run 400 meters
21 KBS @ 55/35
12 pull-ups
B. accumulate 60 seconds in side plank (each side)

Performance
for 5:00 @ 85%
2 muscle-ups
10 alternating lunges
run 200 meters
rest 2:00
for 5:00 @ 85%
8 box jumps @ 24/20 (step down)
9 toes-to-bar
10 push-ups (release)
rest 2:00
for 5:00 @ 85%
10 power snatches @ 75/45
15 wall ball shots @ 20/14
20 double unders

No MU=5 pull-ups (kip ok) 5 ring dips (no kip) each set.

09.25.14

Fitness
A1. back squat @ 20X0 X 5-7 X 3; rest 60 seconds
A2. pike push-ups or handstand push-ups @ 20X0 X 5-7 X 3; rest 90 seconds
B. barbell bent over row @ X010 X 5-7 X 3; rest 90 seconds

Performance
A. 5 sets @ 99% for 30 seconds
odd sets (1,3,5)
burpees AFAP
even sets (2,4)
row or AD
rest 3:00 b/t each set
B1. L-sit X 10 seconds X 3; rest 30 seconds
B2. alternating hanging leg circles X 6 X 3; rest 75 seconds

09.24.14

Fitness
A1. elephant walk X 5 (w/2 second hold) X 4; rest 30 seconds
A2. swan X 3 w/ 2 second hold @ top X 4; rest 90 seconds
B. 4 sets All out
10 jump squats as high as possible
row 100 meters
rest 3-4 minutes

Performance
A. clean @ 82% X 1.1.1 X 3; rest 2:00
B1. one arm push-ups @ 20X0 X 4-6 each side X 3; rest 45 seconds
B2. barbell bent-over row @ 1010 X 4-5 X 3; rest 2:00

09.23.14

Fitness
for 8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
run 200 meters
rest 4:00
for 8:00 @ 85%
10 KBS @ 55/35
15 burpees
20 box step-ups @ 24/20
rest 4:00
for 8:00 @ 85%
5 pull-ups (strict)
20 double unders
row 250/200 meters
*Student may choose the order of completion of the MAP pieces.

Performance
for time
row 1,000 meters
75 double unders
run 1,000 meters
12 STOH @
135/95
12 pull-ups
9 STOH @ 135/95
9 pull-ups

09.18.14

Fitness
A. clean pull X 2 X 4; rest 90 seconds-drop all reps-start moderately and build each set
B1. 10 steps spiderman push-up X 4; rest 30 seconds
B2. run 200 meters X 4; rest 60 seconds

Performance

A. In 12:00, work to a heavy single snatch

B. front squat @ 20X0X 5-6 X 3; rest 2:00

C1. 6-8 ring dips @ 20X0 X 3; rest 30 seconds

C2. 6-8 kipping CTB pull-ups X 3; rest 60 seconds

09.17.14

Fitness
A. for total cals/reps
2:00 AD (Cals)
rest 60 seconds
2:00 alternating goblet lunges @ 55/35#
rest 60 seconds
2:00 strict pull-ups
rest 60 seconds
2:00 ring push-ups
rest 60 seconds
2:00 row (cals)
*score is total reps/cals for the entire tester
B. accumulate 60 seconds in hollow plank

Performance
6:00 @ 85%
10 ring rows
10 burpees
15 wall ball shots @ 20/14
rest 3:00
6:00 @ 85%
10 KBS @ 55/35
10 hindu push-ups
run 200 meters
rest 3:00
3 sets @ 85%
row 250/200
40 double unders

*athlete may choose the order he/she performs the MAP

09.16.14

Fitness
A. front squat @ 20X0 X 5-7 X 3; rest 2:00
B1. weighted pull-ups (pronated) X 5-7 X 3; rest 60 seconds
B2. close grip bench press @ 20X0 X 5-7 X 3; rest 2:00

Performance
A. row or AD 20 seconds @ 99% X 5; rest 2:15 use 5 second roll in
B1. ring superman X 10 seconds X 3; rest 10 seconds
B2. hollow plank X 25 seconds X 3; rest 10 seconds
B3. strict TTB @ 1020 X 5-7 X 3; rest 60 seconds

09.15.14

Fitness
A1. L-sit X 10 seconds X 4; rest 30 seconds
A2. hanging leg rotations X 6 (alternating) X 4; rest 90 seconds
B. row 200 meters all out X 5; rest 3-4 minutes

Performance
A. In 14:00, work up to a heavy clean and jerk cluster @ 1.1.1
B1. close grip bench press @ 20X0 X 5-6 X 3; rest 60 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds

Intensification Cycle 1406

Fitness

• Intensify absolute force production in basic patterns (squat, pull, press, hinge).
• Develop hip, spine and shoulder girdle "anti-fragility."
• Intensify mixed modal and cyclic aerobic power capacity.
• Integrate olympic pull work into hinge sessions to build a foundation for more complex barbell patterns.
• Continue the development of foundational energy system capability by transitioning from anaerobic power to lactic endurance intervals.

Performance

• Build capacity in high cycle rate mixed modal training and testers.
• Re-introduce anaerobic lactate endurance training and testing w/ a linear progression.
• Increase intensity in the olympic lifts using the technical foundation acquired in previous accumulation cycle.  Special emphasis will be placed on overhead position/3rd pull in snatch.
• Maintain locomotion, brachiation, hand balance practice.
• Re-introduce higher velocity gymnastics movements to students possessing the requirements to engage in such practices (i.e. 3 strict dips and pull-ups, pronated, at 3030).  Emphasis will be scapular strength and force production/control for students who do not meet the standards.

The cycle will last from September 15, 2014 through November 7, 2014. 

09.12.14

Fitness
A1. strict toes to bar @ 1030 X 6-8 X 3; rest 30 seconds
A2. ring FLR (supinated if possible) X 20-30 seconds X 3; rest 90 seconds
B1. AMRAP squat jumps in 30 seconds X 2; rest 3:00
B2. row or AD all out for 30 seconds X 2; rest 3:00

Performance
A1. split squat @ 20X0 X 8-10 each side X 3; rest 60 seconds
A2. one arm OH press @ X020 X 8-10 each side X 3; rest 2:00
B.2 sets @ 80%
run 400 meters; rest run time
run 600 meters; rest run time

09.11.14

Fitness
AMRAP in 16:00
10 pull-ups (strict)
20 burpee-to-step-ups @ 24/20
run 200 meters

Performance
A. duck walk 1 length X 3; rest 75 seconds
B. for time
10 wall walks
row 600/500
20 strict ring dips
30 strict pull-ups
20 alternating pistols
row 600/500
10 wall walks

09.10.14

Fitness
A. deadlift @ X1drop X 5 X 3; rest 2:00--stay moderate--no PRs
B1. overhead press @ X010 X 8-10 X 3; rest 60 seconds
B2. cossack squats X 8-10 (alternating) X 3; rest 90 seconds

Performance
A. hang power clean and jerk @ 60% X 2 X 4; rest 60 seconds
B1. 5-1 ladder
weighted pull-ups (same weight each set-moderate); rest as needed
B2.10-12 seconds L-sit X 5; rest as needed
B3.10-12 hollow rocks X 5; rest as needed

09.09.14

Fitness
2 sets @ 80%
row 600/500
1 lap bear crawl
10 strict pull-ups
60 running man jump rope reps
20 push-ups w/kick through
6 wall bridge rotations (alt)
1 arm OH carry 50 meters @ 35/15 (left)
1 arm OH carry 50 meters @ 35/15 (right)

Performance
A. Low Gait flow X 90 seconds X 3; rest 90 seconds (barefoot)
IND
cossack (ea direction)
IND
½ bridge rotation (ea direction)
IND
dive bomber
4 lizard steps
B. for 12:00 @ 80%
row 250/200
20 alternating lunge steps
100 single jump rope reps
10 ring rows
run 200 meters

09.08.14

Fitness
A. back squat @ 20X0 X 8-10 X 3; rest 2:00
B1. run 60 seconds @ 85% X 4; rest 30 seconds
B2. archer ring rows @ 1010 X 6-8 alternating X 4; rest 45 seconds

Performance
A. hang power snatch @ 60% X 2 X 4; rest 60 seconds
B. max broad jump X 1 X 4; rest as needed and measure each jump
C1. belly-to-wall HS hold X 30 seconds X 3; rest 60 seconds
C2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

09.05.14

Fitness
8:00 @ 80%
row 500 meters
3 wall walks
16 walking lunge steps
rest 4:00
8:00 @ 80%
run 200 meters
3 turkish get-ups (right)
3 turkish get-ups (left)
6 strict pull-ups
rest 4:00
for completion @ 80%
100 meter OH carry @ 45/25
25 burpees
150 single jump rope reps

Performance

for 12:00 @ 80%

run 400 meters

10 strict pull-ups

15 hindu push-ups

20 seconds hollow plank

rest 6:00

for 12:00 @ 80%

row 600/500

5 turkish get-ups-left(moderate)

5 turkish get-ups-right(moderate)

200 meter med ball carry @ 20/14

09.04.14

Fitness
A1. split squat @ 30X0 X 6-8 X 3; rest 45 seconds
A2. weighted pull-ups (pronated) X 4-6 X 3; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. snatch @ 70% X 1.1 X 5; rest 75 seconds
B1. max height tuck jump X 1.1.1 X 3; rest 30 seconds
B2. belly-to-wall HS hold X 55 seconds X 3; rest 90 seconds
B3. tuck front lever X 5-7 seconds X 3; rest 90 seconds

09.03.14

Fitness
A1. hanging leg circles X 6-8 X 3; rest 45 seconds
A2. ring blenders X 6-8 each direction X 3; rest 90 seconds
B. row and/or AD all out for 25 seconds X 4; rest 2:45 (perform 10 hollow rocks each rest period)

Performance
A1. back squat @ 31X1 X 6-8 X 3; rest 0 seconds and remove 20-30#s
A2. Back squat @ 31X1 X 3-6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 0 seconds and remove 10-20#s
B2. close grip bench press @ 30X0 X 3-6 X 3; rest 2:00
C. walk/run/row @ Z1 for 10:00

09.02.14

Fitness
for time (perform any way you wish--just complete all the work)
run 1,600 meters
row 1,600 meters
75 push-ups
60 squats
50 box step-ups @ 24/20
40 ring rows

Performance

for time

AMRAP for 40:00

row 800 meters

30 double unders

30 burpees (no jump)

30 box step-ups @ 24/20

run 800 meters

08.29.14

Fitness
A1. 5 swans (or variation) @ 1111 X 3; rest 30 seconds
A2. L-sit X 12 seconds X 3; rest 30 seconds
A3. L-sit from hang (shoulders depressed) X 10-15 seconds X 3; rest 90 seconds
B. 4 sets @ 99%
5 russian swings @ 55/35
20 seconds all out row and/or AD
rest 3:00-perform 12-20 hollow rocks during rest

Performance
3 rounds for time
10 front squats @ 135/95 (from floor)
20 ring push-ups
run 600 meters

TPG will be closed Saturday, August 30-Monday, September 1 for Labor Day.

08.28.14

Fitness
A. In 10 minutes, work up to a heavy thruster from the rack (great form and stability)
B. for time
row 1k
run 1k

*take 1 second off of aerobic time for each pound of thruster

Performance
A. clean + 2 jerks @ 67% X 5; rest 75 seconds
B. belly-to-wall handstand holds X 50 seconds X 3; rest 90 seconds
C1. barbell bent over rows @ 1010 X 6-8 X 3; rest 30 seconds
C2. single arm ring FLR X 10-15 seconds ea X 3; rest 60 seconds

08.27.14

Fitness
A1. 12 KBS (heavy/moderate) X 5; rest 30 seconds
A2. ring push-ups @ 31X1 (turnout) X AMRAP-1 X 5; rest 30 seconds
A3. duck walk 1 length X 5; rest 90 seconds

Performance
A. 2 sets @ 80%
row 800 meters
6 wall walks
150 single jump rope reps
12 strict pull-ups
12 right arm russian swings @ 55/35
12 left arm russian swings @ 55/35
rest 5:00 b/t sets
B. perform the sequence 3 times; rest as needed b/t sequences
slow and controlled
right pistol (10 s hold)
left pistol (10 s hold)
IND (20 s hold)
left cossack (30s)
right cossack (30 s)

08.26.14

Fitness
2 sets @ 80%
run 600 meters
7 turkish get-ups (Right-moderate)
10 strict pull-ups
7 turkish get-ups (left-moderate)
20 alternating lunge steps
row 500/400
100 meter goblet carry @ 55/35
rest 4:00-change order each set

Performance

A1. hang snatch + OH squat @ 67% X 5; rest 45 seconds

A2. single leg broad jump w/ 2 leg landing X 1 each side X 5; rest 60 seconds

B1. belly-to-wall handstand holds X 50 seconds X 3; rest 75 seconds

B2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

08.25.14

Fitness
A. accumulate 90 seconds in each side of a cossack squat
B1. front squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2. barbell bent over row @ 1010 X 6-8 X 4; rest 90 seconds
B. run 400 meters; rest run time
row 200 meters; rest row time
run 200 meters; rest run time
row 400 meters; rest row time
run 400 meters; rest run time
row 400 meters

Performance
A. split squat @ 30X0 X 6-8 X 4; rest 2:00
B. close grip bench press @ 30X0 X 6-8 X 3; rest 90 seconds
C. 2 sets
row 3:00 @ 80%; rest 90 seconds
run 3:00 @ 80%; rest 90 seconds

08.22.14

Fitness
2 sets @ 80%
row 800/700
20 burpees (no jump)
30 step-ups @ 20in
120 single jump rope reps
15 ring rows
15 wall ball shots @ 20/14
bear crawl 1 lap
rest 4:30-change order second set

Performance
A. snatch @ 65% X 1.1.1 X 5; rest 60 seconds
B1. max vertical jump w/ 360 degree turn X 4 (alternating) X 4; rest 60 seconds
B2. belly-to-wall handstand holds X 45 seconds X 4; rest 60 seconds
B3. tuck front lever X 5-7 seconds X 4; rest 60 seconds

08.21.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B1. back squat @ 31X1 X 6-8 X 4; rest 30 seconds
B2.weighted pull-ups @ X010 (strict) X 5-7 X 4; rest 90 seconds
C. run 400 meters X 4; rest 90 seconds

Performance

A. front squat @ 32X1 X 8-10 X 3; rest 2:00

B. Overhead press @ 1120 X 6-8 X 3; rest 90 seconds

C1. run 4:00 @ 80%; rest 2:00

C2. row 4:00 @ 80%; rest 2:00

C3. run 4:00 @ 80%

08.20.14

Fitness
A1. ring superman X 10 seconds X 4; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 4; rest 30 seconds
A3. Row and/or AD All out X 20 seconds X 5; rest 2:30-accumulate 20 seconds in hollow plank during rest-5 second roll in on sprints

Performance
A. for  time
row 500 meters
20 STOH @ 135/95
row 500 meters
rest exactly 4 minutes b/t ‘a’ and ‘b’
B. for time
run 400 meters
20 strict pull-ups
run 400 meters

Add part ‘a’ time and part ‘b’ time together for time of tester.

08.19.14

Fitness
A. 3 rounds for time
10 strict pull-ups
15 goblet squats @ 55/35
20 burpees
B. accumulate 60 seconds in side plank each side (rings or floor)

Performance
A. clean @ 65% X 1.1.1 X 5; rest 60 seconds
B. belly-to-wall handstand hold X 45 seconds X 3; rest 75 seconds
C1. pronated weighted pull-ups X 5-6 X 3; rest 60 seconds
C2. supinated ring FLR X 10-15 seconds X 3; rest 60 seconds
*use foot position to adjust difficulty for FLR

08.18.14

Fitness
A. deadlift @ X110 (TNG) X 5-3-5-3; rest 2:00
B1. one arm overhead press @ X120 X 5-7 X 3; rest 30 seconds
B2. alternating sideways ape X 10 X 3; rest 20 seconds
B3. 8 alternating supine leg rotations X 3; rest 90 seconds

Performance
A. locomotion series X 3; rest 45 seconds
Series
6 lizard steps
3 side ways apes-right
3 sideways apes left
B. for 25 minutes @ 80%
run 800 meters
14 alternating goblet lunges @ 55/35
30 double unders
10 hindu push-ups

08.15.14

Fitness
for time
100 meter farmer’s carry @ 55/35
30 ring push-ups
run 600 meters
30 alternating jumping lunges
row 600 meters
run 200 meters

Performance
A. clean and jerk @ 57% X 2 X 4; rest 60 seconds
B. belly-to-wall handstand holds X 30 seconds X 3; rest 60 seconds
C1. archer ring rows @ 1030 X 6-8 X 3; rest 60 seconds
C2. L-sit X 10-12 seconds X 3; rest 60 seconds

08.14.14

Fitness
A. romanian deadlift @ 1121 X 6-8 X 3; rest 2:00
B1. close grip bench press @ 10X0 X 10-12 X 3; rest 30 seconds
B2. cossack squats X 10 (alternating) X 3; rest 90 seconds
C. accumulate 50 seconds in hollow plank

Performance
A. 10 alternating sideways apes as slow as possible X 3; rest 60 seconds
B. 2 sets @ 80%
row 800/700
25 russian swings @ 55/35
25 no jump burpees
run 600 meters
rest 4:00 b/t sets

08.13.14

Fitness
for 10 minutes @ 80%
row 400 meters
6 alternating wall bridge rotations
9 strict push-ups
12 hindu push-ups
rest 5:00
for 10 minutes @ 80%
run 200 meters
10 russian swings @ 55/35
10 burpees

Performance
A. snatch + hang snatch @ 57% X 2 X 4; rest 10 seconds
A2. 1 broad jump X 4; rest 75 seconds
B1. belly-to-wall handstand X 30 seconds X 3; rest 60 seconds
B2. 3-5 tuck ice cream makers X 3; rest 60 seconds

08.12.14

Fitness
A1. front squat @ 20X0 X 8-10 each X 3; rest 30 seconds
A2. ring rows @ 1020 X 10-12 (alternating) X 3; rest 90 seconds
B. 3 sets @ Z1
run 60 seconds
row 60 seconds
crawl 60 seconds

Performance

A. split squat @ 30X0 X 8-10 X 3; rest 90 seconds

B. close grip bench press @ 20X0 X 8-10 X 3; rest 90 seconds

C. row 3:00 @ 80%; rest 2:00

run 3:00 @ 80%; rest 2:00

row 3:00 @ 80%

08.11.14

Fitness
A1. swans X 5 X 3; rest 30 seconds
A2. L-sit X 10-12 seconds X 3; rest 30 seconds
A3. side plank variation(floor or rings) X 15-20 seconds X 3; rest 90 seconds
B. 5 sets (every interval starts on the 2:00 mark)
odd sets: run 200 meters
even sets: row 200 meters

Performance

A. for time

20-15-10 reps for time

deadlift @ 135/95 (must drop all reps)

burpees over the bar

strict pull-ups

B. Z1 of choice for 10 minutes-select from

walk

run

row

combos are fine

08.08.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

Performance
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B.for 10:00
1-5 ladder of…
pull-ups or ring rows
hindu push-ups
C. uphill run @ 95% X 6; rest/walk 2-3 minutes

08.07.14

Fitness
A1. toes-to-bar @ 1010 X 8-10 X 4; rest 30 seconds
A2. ring blenders X 8-12 each direction X 4; rest 90 seconds
B. run 800 meters @ easy pace
row 800 meters @ moderate pace
run 800 meters @ hard pace

Performance
A.21-15-9 reps for time
row (cals)
thrusters @ 115/85
B. accumulate 110 seconds in hollow plank

08.06.14

Fitness
for time
10 wall walks
20 pull-ups
30 goblet squats @ 55/35
40 push-ups
row 500/400 meters
40 push-ups
30 goblet squats
20 pull-ups
10 wall walks

Performance
A. In 12 minutes, work up to a heavy 5 rep clean cluster (1.1.1.1.1) w/ 10 seconds b/t reps-great technique
B1. belly-to wall handstand X 40 seconds X 3; rest 45 seconds
B2. pronated weighted pull-ups X 6-8 X 3; rest 45 seconds
B3. ring superman X 10 seconds X 3; rest 60 seconds

08.05.14

Fitness
A. accumulate 4:00 in barefoot IND w/ spinal twists as desired
B. deadlift @ X1drop X 5 X 3; rest 2:00
C. pike push-ups @ 30X0 X 6-8 X 3; rest 90 seconds
D. supine leg rotations X 6-8 alternating X 3; rest 60 seconds
E. accumulate 45 seconds in hollow plank

Performance

A. cross step into IND X 1 length X 3; rest 60 seconds-methodical pace

B. 3 sets @ 80%

run 400 meters

5 wall walks

20 step-ups @ 20in

10 strict TTB

row 400 meters

100 meter farmer’s carry @ 55#/35#

rest 4:00 b/t sets

08.04.14

Fitness
@ 85% for 15 minutes
10 burpees (no jump)
16 walking lunge steps
20 butterfly HTF sit-ups
run 600 meters
rest 7:00
@ 85%
row 750/700 meters
50 box step -ups @ 20 in
150 running man jump rope rep

Performance
A. In 12 minutes, work up to a heavy 5 rep snatch cluster (1.1.1.1.1) 10 sec b/t reps-great technique
B1. belly-to-wall HS X 40 seconds X 3; rest 45 seconds
B2. tuck front lever X 6-8 seconds X 3; rest 45 seconds
B3. vertical jump with 180 degree turn X 3 each direction X 3; rest 90 seconds

08.01.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. heavy KB swing X 10-15 X 3; rest 0 seconds
B2. close grip bench press @ 30X0 X 8-10 X 3; rest 90 seconds
C1. duck walk X 1 length X 3; rest 20 seconds
C2. wall bridge rotations X 8 alternating X 3; rest 60 seconds

Performance
A1. 1 length duck walk X 3 (barefoot); rest 10 seconds
A2. forward ape 1 length(barefoot) X 3; rest 60 seconds
B. 2 sets @ 80%--switch order on second set
row 800/700
20 burpees w/ no jump
20 russian swings @ 55/35
10 strict pull-ups
200 meter med ball run @ 20/14
50 double unders
rest 4:00 b/t sets

07.31.14

Fitness
for 12 minutes @ 85%
run 400 meters
10 ring push-ups
10 knees-to-elbows
10 alternating sideways apes
rest 6:00
for completion @ 85%
row 500/400 meters
150 single jump rope reps
50 meter waiter’s carry @ 35/15
200 meter med ball run @ 20/14
row 250/200

Performance
A1. snatch @ 60% X 1.1.1 X 5; rest 30 seconds
A2. tuck jump for max height (ok to wear shoes) X 3 X 5; rest 60 seconds
B1. toes to bar @ 1031 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.30.14

Fitness
A. accumulate 3:30 in barefoot IND w/ spinal twists as desired
B1. front squat @ 31X1 X 8-10 X 3; rest 30 seconds
B2. pull-ups @ X010 (strict) X 5-10 X 3; rest 90 seconds
C. row 800/700 meters X 3; rest work time
D. accumulate 75 seconds in dead hang

Performance
A1. back squat @ 31X1 X 8-10 X 3; rest 45 seconds
A2. single arm OH press (KB/DB) @ 1130 X 8-10 X 3; rest 2:00
B. run 200 meters; rest run time
run 400 meters; rest run time
run 600 meters; rest run time;
run 400 meters; rest run time
run 200 meters

07.29.14

Fitness
A1. 5 swans X 4; rest 30 seconds
A2. L-sit X 10 seconds X 4; rest 90 seconds
B. row and/or AD 15 seconds ALL OUT (5 second roll in) X 5; rest 2:00 (accumulate 15 seconds in side plank during each rest period)

Performance
A. 21-15-9 reps for time
russian swings @ 70/55
ring dips
strict pull-ups
B. accumulate 100 seconds in hollow plank

07.28.14

Fitness
for time
run 800 meters
50 push-ups
30 strict pull-ups
run 400 meters
30 push-ups
10 strict pull-ups

Performance
A. clean @ 60%; X 1.1.1 X 5 rest 30 seconds
A2.  broad jump @ 85% of max effort--soft landing X 2 X 5; rest 60 seconds
B1. barbell row @ 1010 X 8-10 X 3; rest 30 seconds
B2. belly-to-wall handstand hold X 35 seconds X 3; rest 90 seconds

*10 seconds b/t cluster reps

07.25.14

Fitness
A. accumulate 60 seconds in dead hang on bar
B1. ring FLR X 30 seconds X 3; rest 60 seconds
B2. TTB X 1010 X 8-10 X 3; rest 90 seconds
C. row and/or AD 12 seconds all out (5 second roll in) X 6; rest 2:00 (accumulate 20 seconds in hollow plank during each rest period)

Performance
A. for time
200 meter farmer’s carry @ 55/35
100 double unders
40 ring push-ups
30 cals rowing
20 wall walks
10 strict CTB pull-ups
B. 35 seconds in cossack stretch X 2; rest as needed

07.24.14

Fitness
AMRAP in 16:00
row 30 cals
30 squats
30 burpees

Performance

A. clean + 2 jerks X 2 X 5 @ 57%; rest 75 seconds

B1. barefoot vertical jump for max height (no weight) X 5 X 3; rest 30 seconds--5 seconds b/t reps

B2. belly-to-wall handstand hold X 30 seconds X 3; rest 60 seconds

C1. 1-3 muscle-ups as strictly as possible X 3; rest 30 seconds

C2. L-sit X 10-12 seconds X 3; rest 90 seconds

07.23.14

Fitness
A. accumulate 3:00 in barefoot IND
B. clean grip deadlift @ X121 X 5-6 X 3; rest 2:00
B1. wall bridge rotations X 6 X 3; rest 30 seconds
B2. single arm KB/DB press @ X131 X 8-10 X 3; rest 30 seconds
B3. flat foot duck walk X 1 length X 3; rest 90 seconds

Performance
A. flat foot duck walk X 1 length barefoot X 5; rest 45 seconds
B. @ 80% for 10:00
run 400 meters
15 no jump burpees
rest 5:00
for completion @ 80%
row 750/650 M
30 walking lunge steps
5 strict pull-ups (pronated)
200 single  jump rope reps
5 strict pull-ups (pronated)
100 meter barbell overhead carry @ 45/35
row 250/200 meters

07.22.14

Fitness
for 10 minutes @ 85%
row 400 meters
20 walking lunge steps
15 push-ups
5 pull-ups
rest 5 minutes
for completion @ 85%
run 800 meters
bear crawl 2 laps
100 single jump rope reps
30 box step-ups @ 20 inches
20 HTF butterfly sit-ups

Performance
A. hang snatch X 2 X 5 @ 57%; rest 75 seconds-drop all reps
B1. ¼ back squat squat jump for max height (barefoot) @ 15#-45# X 5 X 3; rest 30 seconds-3 seconds b/t reps
B2. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
B3. tuck front lever X 4-6 seconds X 3; rest 90 seconds
**accumulate 60 seconds in dead hang on bar @ end of training

07.21.14

Fitness
A. accumulate 3:00 in barefoot IND
B. accumulate 60 seconds in a dead hang on bar
C1. back squat @ 31X1 X 8-10 X 3; rest 30 seconds
C2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
D. run 400 meters X 4; rest 2:00

Performance
A. split squat @ 30X0 X 8-10 each X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8-10 X 3; rest 30 seconds
B2. row 400 meters X 3; rest 2:00
C. run 1k @ 75% (technique focus)

07.18.14

Fitness
for time
row 1,000/800 meters
30 goblet lunge steps @ 55/35
30 ring push-ups
30 pull-ups
run 800 meters

Performance

A. back squat @ 20X0 X 10-12 X 3; rest 75 seconds

B1. overhead press X 10-12 X 3; rest 30 seconds

B2. strict TTB @ 1010 X 8-10 X 3; rest 75 seconds

C. run 1,000 meters @ Z1 (technique focus)

07.17.14

Fitness
A1. romanian deadlift @ X131 X 8-10 X 3; rest 60 seconds
A2. ring rows @ X020 X 8-10 X 3; rest 90 seconds
B1. L-sit X 8-10 seconds X 3; rest 30 seconds
B2. bridge rotations X 6 alternating x 3; rest 60 seconds

Performance
12 minute Gauntlet for Total Reps/Cals (clock does not stop for transition)
0-3:00
max cals AD
3:00-6:00
AMRAP double unders
6:00-9:00
AMRAP
5 push-ups
5  russian KBS @ 55/35
9:00-12:00
row for cals

*score is total repetitions (each cal counts as a rep)

07.16.14

Fitness
for 3:00 (technique focus)
alternating turkish get-ups
rest 3:00
@ 85% for 3:00
row (meters)
rest 3:00
@ 85% for 3:00
5 pull-ups
7 push-ups
9 squats
rest 3:00
@ 85% for 3:00
run 200 meter +
AMRAP wall ball shots @ 20/14 w/time remaining

Performance
A. clean pull @ 105% of clean X 2 X 5; --drop all reps; rest 75 seconds
B1. one arm DB/KB rows @ 1020 X 10-12 each side X 4; rest 30 seconds
B2. ring superman X 10 seconds X 4; rest 90 seconds

07.15.14

Fitness
A. 5 sets FAST
5 russian swings @ 55/35
10 burpees
run 200 meters
rest/walk for 4:00 b/t sets
B. trap 3 raise @ 1020 X 8-10 X 2; rest 60 seconds

Performance
2 sets @ 85-90% MPE
2:00
row for meters
rest 2:00
2:00
box jumps @ 24/20 (step down)
rest 2:00
2:00
wall ball shots @ 20/14 in sets of 6-10
rest 2:00
run 2:00
rest 2:00
2:00
burpees (no jump)
rest 2:00

07.14.14

Fitness
A. back squat @ 31X1 X 8-10 X 3; rest 2:00
B. overhead press @ X130 X 8-10 X 3; rest 90 seconds
C. side plank X 40 seconds (right) 40 seconds (left)X 3; rest 90 seconds

Performance
A. snatch pull @ 105% of snatch X 2 X 5--drop all reps; rest 75 seconds
B1. strict L-pull-ups X 6-10 X 4; rest 30 seconds
B2. strict ring dips @ 21X1 X 6-10 X 4; rest 30 seconds
B3. 30 seconds in cossack each side X 4; rest 90 seconds

07.11.14

Fitness
A. 5 sets FAST
12 jump squats
row 175 meters
rest 4:00 b/t sets
*during 4:00 rest, accumulate 25 seconds in ring FLR after each set
B1. swan on rings X 3 X 3; rest 30 seconds
B2. cuban rotations @ 1131 X 8 X 3; rest 60 seconds

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

07.10.14

Fitness
A. Build to a heavy 3 rep front squat @ 30X0
B1. close grip bench press @ 30X0 X 5-6 X 3; rest 0 seconds
B2. push-ups @ 30X0 X amrap-1 X 3; rest 2:00
C. accumulate 130 seconds in hollow plank

Performance

for 25-30 minutes @ z1

run 800 meters

bear crawl 1 lap

20 butterfly HTF sit-ups

10 ring rows

10 hindu push-ups

8 bridge rotations on wall

OR 

make up previous session from this week

07.09.14

Fitness
A1. belly-to-wall handstand hold X 30 seconds X 3; rest 30 seconds
A2. ring rows @ X030 X 8-10 X 3; rest 90 seconds
B. w/ a running clock:
run 200 meters every 90 seconds X 5

Performance
A. work up to a heavy 3 rep front squat @ 30X0 in 10 minutes
B. work up to a heavy overhead press in 8:00
C1. front lever progression X 4-6 seconds X 3; rest 30 seconds
C2. hollow plank X 35 seconds X 3; rest 90 seconds

07.08.14

Fitness
A. In 10 minutes, work to a heavy deadlift @ 1.1.1--drop all--5 seconds b/t reps
B1. strict toes-to-bar @ 1010 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 14 minutes, build to a heavy 2 rep snatch (6 seconds max b/t reps).
B. for times
row 500 meters
rest 90 seconds on rower
row 500 meters
C. trap 3 raise @ 1121 X 6-8 X 3; rest 60 seconds

07.07.14

Fitness
@ 85-90% MPE
for 5:00
10 burpees (no jump)
20 box step-ups
40 single jump rope reps
rest 3:00
for 5:00
15 wall ball shots @ 20/14
run 200 meters
rest 3:00
row 1,000/800 meters

Performance
A. In 14 minutes, build to a heavy single clean and jerk
B1. run 200 meters X 4; rest 30 seconds
B2. 6-8 ring rows @ X030 X 4; rest 30 seconds
B3. L-sit X 8-10 seconds X 4; rest 30 seconds

Independence Day

TPG will be closed Friday, July 4 through Sunday, July 6.  We will re-open Monday, July 7 at 7am.

Happy 4th of July!

07.03.14

Fitness
4 sets for time
30 box step-ups @ 24/20
20 burpees
10 strict knees-to-elbows
run 200 meters

Performance

3 sets @ 80%--change order each time

run 400 meters

10 strict pull-ups

15 wall ball shots

row 400 meters

10 dive bomber push-ups

40 double unders

rest 3:00 b/t sets

07.02.14

Fitness
A. 5 sets FAST
10 kb swings @ 55/35
row 150 meters
rest 3:45 b/t sets
B1. trap 3 raise @ 1020 X 8-10 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 60 seconds

Performance
A. snatch balance @ X111 X 2 X 4; rest 75 seconds--stay @ 50-55% of snatch
B. snatch X 2 X 4 @ 65%--drop all reps; rest 90 seconds
C. row or AD 15 seconds all out X 4; rest 2:00

07.01.14

Fitness
A. split squat @ 30X0 X 6-8 (each side) X 3; rest 90 seconds
B. one arm overhead press @ X120 X 6-8 X 3; rest 90 seconds
C. accumulate 120 seconds in hollow plank

Performance
A. back squat @ 2111 X 5-6 X 3 @ 65-70% of 1RM; rest 90 seconds
B1. ring dips @ 11X1 X 6-8 X 3; rest 30 seconds
B2. strict toes-to-bar @ 1010 X 6-8 X 3; rest 30 seconds
B3. ring superman X 8-10 seconds X 3; rest 90 seconds

06.30.14

Fitness
A1. pull-up @ X121 X 3-7 X 5; rest 30 seconds
A2. ring push-ups @ 21X1 X 6-8 X 5; rest 90 seconds
B. row 1,000 meters @ 85%; rest 3:00
C. run 1,000 meters @ 85%

Performance
A. for time
run 400 meters
20 STOH @ 115/85
20 CTB pull-ups
20 burpees over the bar
20 front squats @ 115/85
20 toes-to-bar
run 400 meters
B. hang muscle snatch (light-to-moderate) X 8 X 2; rest 60 seconds

06.27.14

Fitness
A. back squat @ 20X0 X 5-4-3-3-3; rest 2:00
B. overhead squat practice X 10 X 3--light-to-moderate; rest 75 seconds
C. work up to a heavy 5 rep overhead press @ X010 in 8 minutes

Performance

A. front squat @ 20X0 X 5-4-3-2; rest 2:00

B. close grip bench press @ 20X0 X 5-4-3-2; rest 2:00

C1. 1 legless rope climb + 1 rope climb w/ legs X 4; rest 30 seconds

C2. HSPUs (strict) X AMRAP-1 X 4; rest 90 seconds

06.26.14

Fitness
A. belly-to-wall handstand hold X 25 seconds X 3; rest 75 seconds
B. 3 rounds for time
run 400 meters
20 alternating lunges
20 ring rows

Performance
A. AMRAP in 8:00
10 GTOH @ 75/55
30 double unders
rest 2:00
B. row 1,000 meters for time
C1. cuban rotations @ 1131 X 8-10 X 3; rest 60 seconds
C2. trap 3 raise @ 1020 X 8-10 X 3; rest 60 seconds

06.25.14

Fitness
A. deadlift @ X020 X 5-6 X 3; rest 2:00
B. EMOM for 10 sets
odd=1-5 strict pull-ups
even=ring superman X 6-8 seconds
C. single arm farmer’s carry X 25 meters right 25 meters left X 3; rest 75 seconds

Performance
A. clean and jerk X 3 X 4; rest 2:00 (1st set ~ 72%--build from there); rest 2:00
B. weighted pull-ups (pronated) X 2-3 X 3; rest 90 seconds
C. run 400 meters X 4; rest 2:00

06.24.14

Fitness
A.for time
row 500/400 meters
40 wall ball shots @ 20/14
30 knees-to-elbows
20 ring push-ups
100 running man jump rope reps
B. accumulate 100 seconds in hollow plank

Performance
for 3:00 @ 85%
5 toes-to-bar
7 kb swings @ 55/35
9 burpees
rest 3:00
for 3:00 @ 85%
7 box jumps @ 24/20 (step-down)
8 alternating lunge steps
9 pull-ups
rest 3:00
for 3:00 @ 85%
row (meters)
rest 3:00
for 3:00 @ 85%
10 wall ball shots @ 20/14
15 butterfly HTF sit-ups
rest 3:00
run 600 meters @ 85%

06.23.14

Fitness
A. 4 sets FAST(not a sprint)
5 burpees w/no jump
10 squats
run 100 meters
rest 3:30 b/t sets
B1. 6 split squats (no weight) each side @ 30X0 X 3; rest 30 seconds
B2. cuban rotation @ 1111 X 8 X 3; rest 60 seconds

Performance
A. hang snatch + 2 overhead squats @ 50% of snatch @  2111 X 5; rest 60 seconds
B. In 4 sets (starting @ 60%), work up to a moderate 2 rep snatch.
C. 5 sets @ 97%
7 thrusters @ 75/55
run @ 90% (NOT sprint) 100 meters
rest 3:00 b/t sets
go to stop sign for 100 and walk back

06.20.14

Fitness
4 sets @ 85%
row 500/400
15 ring push-ups
20 butterfly HTF sit-ups
run 200 meters
15 wall ball shots @ 20/14
15 Toes-to-bar
rest 3:00 b/t sets
change order each time

Performance

for 5:00 @ 85%

15 wall ball shots @ 20/14

10 DLs @ 135/95

5 burpees over the bar

rest 3:00

for 5:00 @ 85%

35 double unders

10 pull-ups

10 single arm push-presses @ 55/35 (5 each)

run 200 meters

rest 3:00

2 sets @ 85%

row 400/300

30 box step-ups @ 24/20

1 rope climb w/legs 

run 400 meters

rest 3:00 b/t sets

06.19.14

Fitness
A1. AMRAP no push-up  burpees in 30 seconds X 3; rest 3:00
A2. row or AD for cals for 30 seconds X 3; rest 3:00
B. trap-3 raise @ 1020 X 8-10 each side X 3; rest 60 seconds

Performance
A. snatch X 1.1.1 X 3; rest 2:00 start @ 70%--10 seconds b/t clusters
B1. 1-3 muscle ups X 3; rest 30 seconds
B2. HSPUS (strict) X AMRAP -1 X 3; rest 90 seconds
C. 4 sets @ 98%
5 burpees AFAP
AD or row 15 seconds
rest 2:45 b/t sets

06.18.14

Fitness
A. front squat @ 20X0 X 5-4-3-2; rest 2:00
B. close grip bench press X 3 EMOM (start @ ~ 60% and add 10-20 lbs until you fail)
C. ring superman X 10-12 seconds X 4; rest 60 seconds

Performance
A. front squat @ 20X0 X 5-3-2; rest 2:30
B. Work to a heavy 2 rep split jerk from the rack in 12 minutes
C. EMOM for 10 minutes
odd=2-3 ttb @ 1020
even=5-6 kipping ttb

06.17.14

Fitness
A. belly-to-wall handstand hold X 20 seconds X 3; rest 60-90 seconds
B. 21-15-9 reps for time
KBS @ 55/35
burpees
butterfly HTF sit-ups

Performance
for time
30 cals on the rower
30 ring dips
30 box jumps @ 24/20
30 OHSQs @ 95/65
30 strict pull-ups
30 cals on the rower

06.16.14

Fitness
A. weighted pull-ups X 3 X 4; rest 90 seconds
B1. barbell bent-over row @ 1010 X 5 X 3; rest 30 seconds
B2. waiter’s carry w/ KB or DB for 50 meters right and 50 meters left X 3; rest 2:00

Performance
A. clean X 1.1.1 X 3; rest 2:00 start @ 70%--10 seconds b/t clusters
B. barbell bent over row @ 1010 X 5-6 X 3; rest 90 seconds
C. for 10:00 @ Z1
run 200 meters
20 seconds belly-to-wall handstand practice
20 seconds side plank (each side)

06.13.14

Fitness
for time
row 400/300
20 thrusters @ 95/65
20 strict pull-ups
10 thrusters @ 95/65
10 strict pull-ups
run 400 meters

Performance
A. Jackie
for time
row 1,000 meters
50 thusters @ 45/25
30 pull-ups
B. accumulate 120 seconds in ring FLR

06.12.14

Fitness
A. romanian deadlift @ X110 X 5 X 3; rest 2:00
B1. ring rows @ 1010 X 6-8 X 3; rest 30 seconds-feet elevated if easy
B2. high bridge rotations (on wall) X 6-8 (alternating) X 3; rest 90 seconds

Performance
A. work up to a heavy single DL (maybe max, maybe not)
B1. archer ring rows @ 1020 X 6-8 X 3; rest 30 seconds
B2. tuck planche variation X 5-6 seconds X 3; rest 90 seconds
C. row/crawl/run for 10 minutes @ Z1

06.11.14

Fitness
3 sets @ 85%
run 400 meters
10 burpee box step-ups @ 24/20
10 pull-ups
60 seconds double under practice (40 reps max)
20 walking lunge steps
10 single arm push-presses(ea side) w/ KB or DBs (light-to-moderate)
rest 3:00 b/t sets
change order each set

Performance
for 5:00 @ 85%
10 box jumps @ 24/20 (step-down)
10 kbs @ 55/35
10 release push-ups
rest 5:00
2 sets @ 85% (change order each set)
row 250 meters
25 wall ball shots
50 double unders
10 STOH @ 95/65
run 400 meters
rest 5:00 b/t each set

06.10.14

Fitness
A. row 30 seconds all out X 5; rest 3:00-record meters
B1. cuban rotations @ 1131 X 8-10 X 3; rest 30 seconds
B2. L-sit X 8-10 seconds X 3; rest 90 seconds

Performance
A.work up to a 1RM power snatch in 12:00
B1. 5-10 CTB pull-ups X 3; rest 30 seconds
B2. 5-10 ring dips X 3; rest 60 seconds
C. row 20 seconds for meters @ 97%  X 4; rest 2:30

06.09.14

Fitness
A. back squat @ 20X0 X 5-4-3-3; rest 2:00
B1. push-press X 5 X 3; rest 30 seconds
B2. side plank X 30 seconds each side X 3; rest 90 seconds

Performance
A. In 12:00, work to a heavy 3 rep back squat @ 20X0
B1. push-press @ 5-4-3-2; rest 30 seconds
B2. front lever X 5-6 seconds X 4; rest 2:00

06.06.14

Fitness
AMRAP in 15:00
15 KBS @ 55/35
15 wall ball shots @ 20/14
15 burpees

Performance
A. split squat @ 30X0 X 6-8 each side X 3; rest 90 seconds (holding dbs or KBs in hands)
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 30 seconds
B2. archer ring rows @ 1010 X 6-8 X 3; rest 90 seconds
C. accumulate 45 seconds in ring superman

*Note inequalities for part ‘a’ as a note on your DOT sheets.

06.05.14

Fitness
A1. ring rows @ X030 X 6-8 X 4; rest 30 seconds
A2. split squat @ 30X0 X 5-6 each side holding DBs or KBs X 4; rest 30 seconds
A3. strict toes-to-bar X 6-10 X 4; rest 2:00

*Note any inequalities on split squat on your DOTS sheet.

Performance
AMRAP in 15:00
15 KBS @ 55/35
15 wall ball shots @ 20/14
15 burpees

06.04.14

Fitness
A. In 8:00 or less,work to a 1RM  overhead press.
rest 4-6 minutes
B. AMRAP of overhead press @ X030 @ 85% of part ‘a’ weight.
C1. run 200 meters X 4; rest 20 seconds
C2. ring superman X 6-10 seconds X 4; rest 30 seconds

Performance
A1. strict handstand push-ups X 5-8 X 5; rest 30 seconds
A2. strict pull-ups (CTB if possible) X 5-8 X 5; rest 2:00
B1. L-sit X 6-10 seconds X 4; rest 30 seconds
B2. side plank X 20 seconds each side X 4; rest 75 seconds

*Use EROM and added weight (pull-ups) if you can exceed reps w/ prescribed ROM (including strict CTB).

06.03.14

Fitness
for time
row 1,000/800 meters
50 box step-ups @ 24/20
30 pull-ups
run 800 meters

Performance
15-12-9 reps for time
power cleans @ 115/70
burpees
rest 12 minutes
15-12-9 reps for time
power cleans @ 115/70
burpees

06.02.14

Fitness
A. deadlift X 5-3-1; rest 2:00
B. close grip bench press @ 30X0 X 8-6-5; rest 2:00
C. hollow plank X 35 seconds X 3; rest 60 seconds

Performance
A. work to a 1RM front squat @ 30X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 30X0 (1 set)
C. for 15 minutes @ Z1
run 400 meters
row 400 meters
bear crawl 1 lap
hollow plank 25 seconds

05.30.14

Fitness
A. front squat @ 30X0 X 5-3-1-1; rest as needed for max single
rest 8 minutes b/t ‘a’ and ‘b’
B. one set of AMRAP front squats @ 30X0 @ 85%
C. row 2,000 meters for time

Performance
A. work to a 1RM weighted pull-up (pronated)
B. work to a 1 RM close grip bench press
C. run 3k for time

05.29.14

Fitness
A1. archer ring rows @ 1010 X 6-8 X 3; rest 30 seconds
A2. ring push-ups @ 3110 X 6-8 X 3; rest 90 seconds
B1. 3 turkish get-ups each side X 3; rest 30 seconds
B2. L-sit X 8-10 seconds X 3; rest 90 seconds

Performance
A. snatch @ 70% X 2 X 5; rest 90 seconds
B. deadlift @ X110 X 4-6 X 4; rest 2:00
C. L-sit X 6-10 seconds X 4; rest 75 seconds

05.28.14

Fitness
A. work to a 1RM weighted pull-up (men pronated, women supinated)
B1. ring push-ups @ 3110 X 6-8 X 3; rest 30 seconds
B2. 3 turkish get-ups each side X 3; rest 30 seconds
B2. L-sit X 8-10 seconds X 3; rest 90 seconds

Performance
A. Work to a 1 rep back squat @ 30X0
B. work to a 1rm overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time

05.27.14

Fitness
A. back squat @ 30X0 X 5-3-1-1; rest as needed for max single
B. for best times
row 500 meters
rest exactly 90 seconds
row 500 meters

Performance
A. In 8:00, work to a 1 rep power clean
rest exactly 2:00
B. AMRAP power cleans in 8:00 @ 90% of ‘a’
C. row and/or run @ Z1 for 10:00

05.23.14

Fitness
Memorial Day Tester
½ Murph
for time
run 800 meters
50 pull-ups
100 push-ups
150 squats
run 800 meters
athlete may partition cals any way he/she wishes

or...

Severin
for time
50 strict pull-ups
100 hand release push-ups
run 5 k
wear a 20# weight vest if possible

Performance
Murph
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
*athlete may partition cals any way he/she wishes
**wear a 20# weight vest if possible

or...

Severin
for time
50 strict pull-ups
100 hand release push-ups
run 5 k
wear a 20# weight vest if possible

05.22.14

Fitness
A1. front squat @ 10X1 X 6-8 X 3; rest 60 seconds
A2. one arm row w/kb/db @ 1010 X 6-8 X 3; rest 60 seconds
B1. ring FLR X 20 seconds X 3; rest 20 seconds
B2. hollow plank X 20-30 seconds X 3; rest 60 seconds

Performance
A. power clean and jerk @ 60% X 2 X 5; rest 75 seconds
B1. tuck/full front lever X 6-10 seconds X 4; rest 30 seconds
B2. ring superman X 10 seconds X 4; rest 90 seconds

05.21.14

Fitness
A. romanain deadlift @ 1030 X 6-8 X 3; rest 2:00
B1. push-press @ X121 X 8 X 3; rest 30 seconds
B2. split squat w/foot on bench X 8 each side X 3; rest 90 seconds

Performance
A1. snatch @ 60% X 2 X 5; rest 30 seconds
A2. 3 turkish get-ups each side X 4; rest 2:00
B. front squat @ 1010 X 5-6 (moderate) X 3; rest 90 seconds

05.20.14

Fitness
A1.pull-ups X 6-10 X 3; rest 30 seconds
A2. handstand holds on wall X 20 seconds X 3; rest 90 seconds
B1. row 250/200 meters X 3; rest 60 seconds
B2. run 200 meters X 3; rest 60 seconds

Performance
A.9 sets EMOM
1=6-8 ring dips @ 20X0 (strict)
2=1 rope climb w/ legs
3=6-10 pistols
B. 3 sets @ Z1
row 250/200
3 wall walks
run 400 meters
1 lap bear crawl

05.19.14

Fitness
@ 85% for 8:00
row 500 meters (once--buy in)
w/time remaining
10 push-ups
10 russian swings @ 55/35
30 running man jump rope reps
rest 4:00
@ 85% for 6:00
run 400 meters (once--buy in)
then, repeat below triplet w/ time remaining)
10 alternating lunges
10 ring rows
10 wall ball shots@ 20/14

Performance
@ 85% for 8:00
10 burpees w/ no jump
10 toes-to-bar
run 200 meters
rest 4:00
@ 85% for 8:00
row 500/400 meters once (buy in)
then, repeat below triplet  w/ time remaining--
10 KBS @ 55/35
10 alternating lunge steps
25 unbroken double unders

05.16.14

Fitness
A1. ring push-ups @ 21X1 X 6-8 X 4; rest 30 seconds
A2. ring rows @ 1020 X 6-8 X 4; rest 90 seconds
B. for time
row 1,000 meters
run 800 meters
row 500 meters
run 400 meters

Performance
A1. 2 rope climbs (w/legs) X 4; rest 60 seconds
A2. EROM HSPUs (strict)X 6-8 X 5; rest 2:00
B. run 600 meters X 3; rest 2:30

05.15.14

Fitness
@ 85% for 8:00
10 box step-ups @ 24/20
10 no push-up burpees
run 200 meters
rest 4:00
@ 85% for 8:00
5 pull-ups
10 wall ball shots @ 20/14
2 wall walks
50 single jump rope reps

Performance
8:00 @ 85%
50 double unders
10 one arm kb russian swings @ 55/35 (R)
10 alternating lunge steps
10 one arm kb swings @ 55/35 (L)
row 300/200
rest 4:00
2 sets for completion
run 400 meters
20 wall ball shots @ 20/114
10 burpee toes-to-bar
2 laps bear crawl
10 pull-ups
10 no push-up burpee box jumps @ 24/20
rest 4:00 b/t sets

05.14.14

Fitness
A. back squat @ 20X0 X 4-5 X 5; rest 2:00
B1. weighted pull-ups X 4-5 X 5; rest 30 seconds
B2. ring superman X 5-6 seconds X 5; rest 90 seconds

Performance
A. 1 clean + 2 jerks @ 67% X 1 X 10; rest as needed
B. deadlift @ X130 X 6-8 X 4; rest 2:00
C. one arm kb/db row @ 1020 X 6-8 X 4; rest 90 seconds

05.13.14

Fitness
A. turkish get-ups X 3 each (tough) X 3; rest 2:00
B. 3 rounds for time
run 400 meters
15 burpees
15 sit-ups w/ 25/15# plate

Performance
for time
row 2,000 meters
30 alternating pistols
30 pull-ups
30 ring dips
30 alternating KB snatches @ 55/35 (from floor each rep)

05.12.14

Fitness
A. clean pull @ X131 X 5-6 X 5; rest 2:00
B1. 10 alternating goblet lunges (5 each) X 5; rest 30 seconds
B2. one arm overhead press @ X020 X 5-6 each side X 5; rest 90 seconds
C. accumulate 75 seconds in hollow plank

Performance
A. snatch @ 67% X 1 X 10; rest as needed
B. back squat @ 20X0 X 6-8 X 5; rest 2:00
C. close grip bench press @ 20X0 X 6-8 X 5; rest 90 seconds

05.09.14

Fitness
for time
row 1,000 meters
20 wall ball shots @ 20/14
20 pull-ups
10 wall ball shots
10 pull-ups
run 200 meters

Performance
AMRAP in 6:00
10 power cleans @ 135/95
10 burpees over the bar
rest exactly 5:00
run 1 mile for time

Score:
Subtract 2 seconds for every rep completed from mile time for score.

05.08.14

Fitness
A. deadlift @ X131 X 5-6 X 4; rest 2:00
B. close-grip bench press @ 30X0 X 5-6 X 3; rest 90 seconds
C. for 10 sets EMOM
odd=4 shrimp (alternating)
even=15 seconds hollow plank

Performance
A. hang snatch + OHSQ @ 65% X 8; rest as needed
B. 1 and ¼ front squats @ 20X1 X 5-7 X 5; rest 2:00
C. one-arm db/kb press @ 1121 X 5-7 each arm X 4; rest 90 seconds

05.07.14

Fitness
A1. handstand hold on wall X 15-20 seconds X 4; rest 30 seconds
A2. strict toes-to-bar X 6-10 X 4; rest 30 seconds
A3. row 400 meters (odd sets), run 400 meters (even sets)X 4; rest 2:00

Performance
A1. 1-3 muscle-ups X 5; rest 30 seconds
A2. run 200 meters X 5; rest 2:00
B. 3-4 sets @ Z1
6-10 alternating pistols
row 90 seconds
run 90 seconds

05.06.14

Fitness
@ 80 %
row 600/500 meters
20 push-ups
20 walking lunge steps
10 pull-ups
50 single jump rope reps
100 meter suit case carry @ 55/35 (50m right/50m left)
rest 4:00
@ 80%
run 400 meters
15 jump squats
15 burpees (no jump)
15 ring rows
15 sit-ups w/ 25/15# plate
run 400 meters

Performance
8:00 @ 80%
10 box jumps @ 24/20 (step-down)
15 russian kbs @ 55/35
20 burpees (no jump)
run 200 meters
rest 4:00
8:00 @ 80%
row 60 seconds
1 length lizard
10 toes-to-bar
10 squats w/1 kb in front rack @ 55/35
30 double unders
10 squats w/1kb in front rack @ 55/35

05.05.14

Fitness
A. front squat @ 20X0 X 8-6-5-4; rest 30 seconds
A2. One arm row w/kb/db @ 1010 X 8-10 X 4; rest 90 seconds
B. accumulate 60 seconds in ring FLR

Performance
A. clean pull @ 105% of clean @ X132 X 2 X 8 EMOM
B1. 1 split jerk + 1 push jerk @ 65% (from floor) X 5; rest 30 seconds
B2. weighted pull-ups X 5-6 X 5; rest 2:00

05.02.14

Fitness
2 sets @ 80%
row 500 meters OR run 400 meters
10 wall ball shots @ 20/14
16 box step-ups @ 24/20
22 butterfly HTF sit-ups
16 hindu push-ups
10 ring rows or pull-ups
1 lap crab crawl
60 seconds of double unders
10 strict toes-to-bar
rest ½ work time b/t sets
* row 1 set and run the other

Performance
AMRAP in 10:00 @ 80%
Row 600/500
5 burpee pull-ups
60 running man jump rope reps
1 lap bear crawl
10 toes-to-bar
20 walking lunge steps
20 HTF sit-ups(butterfly)
Rest 5:00
For completion @ 80%
Run 1,000 meters
100 meter farmer's carry @ 55/35
15 ring rows
20 box step-ups @ 24/20
14 alternating sideways apes
Row 300/200

05.01.14

Fitness
A. back squat @ 20X0 X 5-6 X 4; rest 2:00
B1. weighted pull-ups X 5-6 X 4; rest 30 seconds
B2. hollow rocks X 10 X 4; rest 90 seconds

Performance
A. clean @ 65% X 1 X 8; rest as needed
B. deadlift @ X130 X 6-8 X 3; rest 2:00
C. archer ring rows X 6-8 (alternating) X 4; rest 90 seconds

04.30.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Performance
5 rounds for time
run 400 meters
10 OHSQs @ 95/65
10 pull-ups

04.29.14

Fitness
A. snatch grip deadlift @ X131 X 5-6 X 4; rest 2:00
B1. push-press X 5-6 X 4; rest 30 seconds
B2. goblet walking lunges X 8 (4 each-alternating) X 4; rest 90 seconds

Performance
A. snatch @ 65% X 1 X 8; rest as needed
B. back squat @ 20X0 X 6-8 X 4; rest 2:00
C. close grip bench press @ 20X0 X 6-8 X 4; rest 90 seconds

04.28.14

Fitness
for time
row 800 meters
50 ring push-ups
30 strict pull-ups
run 800 meters

Performance
A. 5 sets (rest as needed to ensure completion)
1-2 legless rope climbs
6-8 ring dips @ 30X0
1 tough lever progression
B. 4 sets @ Z1
run 60 seconds
row 60 seconds
bear crawl 1 lap
crab crawl 1 lap
10 HTF sit-ups (butterfly)

04.25.14

Fitness
A. deadlift @ X131 X 6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 8 X 3; rest 30 seconds
B2. shrimp variation X 6 reps each side X 3; rest 90 seconds

Performance

A. snatch @ 62% X 2 X 7; rest as needed-max speed and technique

B1. front squat @ 10X0 X 6 X 3-stay moderate; rest 30 seconds

B2. one arm overhead press (kb/db) @ 10X0 X 6-8 X 3; rest 90 seconds

C. L-sit--4 hard efforts; rest as needed

04.24.14

Fitness
A1. 5 strict pull-ups X 4; rest 30s
A2. 5 strict dips X 4; rest 30 seconds
A3. run 200 meters (odd sets) row 200 meters (even sets) X 4; rest 2:00

Performance
A. 1-4 muscle-ups (minimal kip) X 3; rest 90 seconds
B1. run 200 meters X 3; rest 30 seconds
B2. row 200 meters X 3; rest 90 seconds
C. accumulate 35 seconds in ring superman

04.23.14

Fitness
AMRAP in 15:00 @ 80%
row 400 meters
10 alternating sideways apes
10 ring rows
5 turkish get-ups each side (light-moderate)
15 butterfly HTF sit-ups
10 no push-up burpees
run 400 meters

Performance
2 sets @ 80%
100 meter farmer’s carry @ 55/35
10 no push-up burpees
10 ring rows
50 double unders
run 600 meters
15 box jumps w/step down @ 24/20 in
row 400/300 meters
rest 4:00 b/t sets

04.22.14

Fitness
A. front squat @ 30X1 X 6 X 3; rest 2:00
B1. one arm row @ 1010 w/db or Kb X 6-8 (each side)X 3; rest 30 s
B2. hollow plank X 35 seconds X 3; rest 90 seconds

Performance
A. hang clean and jerk @ 62% X 2 X 7; rest as needed
B1. romanian dl @ 1010 X 6 X 3-moderate; rest 30s
B2. one arm db/kb row @ 1010 X 6-8 X 3; rest 90 seconds
C. run/row/crawl 10-15 mins @ Z1

04.21.14

Fitness
A.3 rounds for time
run 400 meters
10 pull-ups
10 russian swings @ 55/35
20 push-ups
50 single jump rope reps
B. accumulate 45 seconds in each position of 3D plank (front, side, side)

Performance
For time
row 800
run 800
rest exactly 5 minutes
AMRAP in 4:00
GTOH (snatch) @ 135/95

subtract 5 seconds from total aerobic time for each completed GTOG for final score

04.17.14

Fitness
for time
row 30 calories
30 wall ball shots @ 20/14
30 knees-to-elbows
30 burpees
30 alternating lunge steps
row 30 calories

Performance
AMRAP in 17 minutes
run 400 meters
12 thrusters @ 135/95
12 L-pull-ups

04.16.14

Fitness
A1. back squat @ 30X1 X 6-8 X 4; rest 30 s
A2. weighted pull-ups X 6-8 X 4; rest 90 seconds
(extra weight if over 8 strict pull-ups)
B1. ring push-ups X 6-8 X 4; rest 0 seconds
B2. hollow plank X 30 seconds X 4; rest 60 seconds

Performance
A. hang snatch + OHSQ w/2 sec pause @ bottom @ 62% X 10 EMOM
B. back squat @ 30X0 X 8-10 X 3; rest 2:00
C. push press @ X111 X 8-10 X 3; rest 2:00
D. accumulate 75 seconds in hollow plank

04.15.14

Fitness
A1. handstand holds (belly to wall) X 20 seconds X 4; rest 30 seconds
A2. 8-10 strict toes-to-bar X 4; rest 90 seconds
B. row 1,000 meters; rest 4:00
C. run 1,000 meters

Performance
A1. weighted pull-ups X 6-8 X 4; rest 30 seconds
A2. ring dips @ 31X1 X AMRAP -1 X 4; rest 2:00
B. run/row/crawl for 15-18 minutes @ Z1

04.14.14

Fitness
AMRAP in 15 minutes @ 80%
run 400 meters
10 goblet squats @ 55/35
10 hindu push-ups
10 ring rows
30 seconds in front plank (forearms)
1 length crab crawl
rest 7:00
for 10 minutes @ Z1
row 250 meters
bear crawl 1 lap
run 200 meters

Performance
AMRAP in 15:00 @ 80%
row 500/400 meters
7 wall walks
40 double unders
10 toes-to-bar
20 wall ball shots
20 butterfly HTF sit-ups
rest 7:00
AMRAP in 15:00 @ 80%
run 400 meters
5 kb snatches @ 55/35 right
10 ring rows
5 kb snatches @ 55/35 left
10 hindu push-ups
10 box step-ups @ 24/20

04.11.14

Fitness
A1. 5-8 strict pull-ups X 4; rest 30 seconds
A2. 5-8 dips X 4; rest 90 seconds
B. @ 85% of MPE row 600 meters X 2; rest 2:30
C.@ 85% of MPE run 400 meters X 2; rest 2:00

Performance
A1. archer ring rows @ 1020 X 8-10 X 4; rest 60 seconds
A2. strict handstand push-ups X AMRAP-2 X 4; rest 90 seconds
B. run 800 meters X 3; rest 3:00

04.10.14

Fitness
AMRAP in 12:00 X 2 @ 75%
row 500 meters
20 push-ups
10 russian swings @ 55/35
run 400 meters
bear crawl 2 laps
20 butterfly HTF sit-ups
20 walking lunge steps
10 ring rows
rest 6:00 b/t sets

Performance
2 sets @ 75% of MPE
run/row 1,000 meters
1 length lizard crawl
10 strict pull-ups
20 wall ball shots @ 20/24
run 400 meters
100 meters farmer’s carry @ 70/55 each
15 burpees
20 walking lunge steps
rest 7:00 b/t sets
run 1 set, row the other set

04.09.14

Fitness
A. front squat @ 30X0 X 6-8 X 3; rest 2:00
B. barbell bent over row @ 1010 X 8-10 X 3; rest 90 seconds
C. single arm overhead press X 6-8 X 3; rest 90 seconds
D. accumulate 60 seconds in 3-D plank

Performance
A. clean and jerk X 1 X 18 @ 60% 1RM; rest as needed--speed and technique focus
B. clean deadlift @ 1020 X 8-6-5-5; rest 2:00
C. pronated weighted pull-ups X 8-6-5; rest 2:00

04.08.14

Fitness
AMRAP in 14:00
run 200 meters
7 pull-ups
14 push-ups
21 squats
28 running man jump rope reps

Performance

for time

row 750/650

50 double unders

40 box step-ups @ 24/20

30 kb swings @ 55/35

20 ring push-ups

row 750/650

04.07.14

Fitness
A. romanian deadlift @ 1020 X 6-8 X 3; rest 2:00
B. overhead press X 10 X 3; rest 90 seconds
C. 10 alternating walking lunge steps (total) X 3; rest 90 seconds
*lunge steps loaded w/ kbs/dbs @ side if
 possible

Performance
A. snatch X 1 X 18 @ 60%; rest as needed, but not too much--technique and speed focus
B.front squat @ 30X0 X 10 X 3; rest 2:00
C. close grip bench press @ 20X0 X 10 X 3; rest 2:00