02.27.14

Fitness
A1. Strict pull-ups X 3-5 X 4; rest 20 seconds (add weight if over 5 can be completed)
A2. Ring dips X AMRAP-1 X 4; rest 90 seconds
B. Run 200 meters; rest run time
Run 400 meters; rest run time
Run 600 meters

Performance
20 minutes Z1 (run and /or row) + mobility or training missed

02.26.14

Fitness
A. Hang clean X 3 X 4 (no dropping); rest 90 seconds
B1. Archer ring rows X 6-8 X 4; rest 30 seconds
B2. Ring superman roll-outs X 3 w/5 seconds hold @ bottom X 4; rest 75 seconds

Performance
A1. Handstand push-ups X AMRAP-1 X 4; rest 20 seconds
A2. Run 400 meters X 4; rest 90 seconds
B. Strict toes-to-bar X 6-10 @ 1111  X 3; rest 60 seconds

02.25.14

Fitness
For time
Row 1,000 meters
30 handstand push-ups
Run 1,000 meters
30 L-pull-ups

Performance
@ 85% of MPE

AMRAP in 6:00
10 kb swings @ 55/35
15 burpees
10 pull-ups
Rest 3:00
AMRAP in 6:00
30 double unders
20 wall ball shots @ 20/14
10 box step-ups @ 24/20
Rest 3:00
For completion
Row 400 meters
Muscle-ups X 1.1.1
Run 200 meters
Muscle-ups X 1.1.1
Row 400 meters

02.24.14

Fitness
A. Front squat X 3-2-1; rest 2:00
B1. Close grip bench press X 3 X 3; rest 30 seconds
B2. Row 60 seconds for meters X 3; rest 90 seconds

Performance

A. Front squat X 3-2-2; rest 2:00

B. Weighted pull-up X 3 X 3; rest 90 seconds (pronated)

C. L-sit X 6-10 seconds X 5; rest as needed

02.21.14

Fitness
A. In 10 minutes, work up to a heavy 3 rep deadlift.
B1. 1-7 strict pull-ups X 5; rest 10 seconds
B2. shrimp variation X 5 each side X 5; rest 90 seconds

Performance
A. snatch X 2 X 8 @ 60% EMOM
B1. row 200 meters X 3; rest 30 seconds
B2. run 200 meters X 3; rest 30 seconds
C. accumulate 60s in ring FLR

02.20.14

Fitness
A. power snatchX 3 X 5; rest 90 seconds
B. 2 sets FAST
run 200 meters
15 kb swings @ 55/35
20 jump squats
10 swings @ 55/35
run 200 meters
rest 8-10 minutes b/t sets

Performance
A. back squat X 5 X 3; rest 90 seconds (moderate weight)
B. close grip bench press X 8 X 3; rest 90 seconds (moderate weight)
C. 1-3 muscle-ups on the minute for 5 minutes

02.19.14

Fitness
3 sets @ 85%-85%-100%
row 400 meters
15 wall ball shots @ 20/14
15 burpees (no jump)
15  ring rows
40 running man jump rope reps
rest 3:00 b/t sets

Performance
3 sets @ 80-90-100%
row 500 meters
20 release push-ups
10 CTB pull-ups
20 alternating lunges
10 power snatches @ 75/45
20 HTF sit-ups (butterfly
10 toes-to-bar
run 200 meters
rest 3:30 b/t sets

02.18.14

Fitness
A. back squat X 2 X 3; rest 2:00
B. push-press X 3 X 3; rest 90 seconds
C1. strict toes-to-bar X AMRAP-1 X 3; rest 20 seconds
C2. ring superman X 8-10 seconds X 3; rest 60 seconds

Performance
AMRAP thrusters in 17:00
40 box jumps @ 24/20(step down)
80 wall ball shots @ 20/14
120 double unders
AMRAP thrusters @ 135/95 w/time remaining

02.17.14

Fitness
5 rounds for time
run 200 meters
20 box step-ups @ 24/20
10 pull-ups

Performance
3 sets @ 98%
2 sets of -
15 kb swings @ 55/35
15 burpees
+
row 250/200
rest 12 minutes

02.14.14

Fitness
A1. clean pull X 3 X 4; rest 30 seconds
A2. belly-to-wall HSPU X AMRAP-1 X 4; rest 90 seconds
B. L-sit X 5 hard efforts; rest as needed

Performance
A.Open 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups...
B. row and/or run @ Z1 for 10 minutes

02.13.14

Fitness
A1. pull-ups X AMRAP-1 X 5; rest 30 seconds
A2. run 200 meters X 5; rest 90 seconds
B. accumulate 45 seconds in each position of 3-D ring plank

Performance
A1. 30 seconds of double unders X 3; rest 0 seconds
A2. 15 burpees X 3; rest 0 seconds
A3. power snatch X 1.1.1.1.1 X 3; rest 2:00

02.12.14

Fitness
A. 3 rounds for time
10 deadlifts @ 185/115
20 ring push-ups
B. run and/or row for 10 minutes @ Z1

Performance
A1. row 500 meters X 3; rest 90 seconds
A2. run 400 meters X 3; rest 90 seconds
B1. ring superman X 3 hard efforts (6-8 seconds); rest as needed
B2. ring front lever X 3 hard efforts (6-8 seconds); rest as needed

02.11.14

Fitness
A. front squat X 3-3-2; rest 2:00
B1. close grip bench press X 3-3-3; rest 30 seconds
B2. archer ring rows X 6-8 X 3; rest 90 seconds

Performance
A. Open 11.3
AMRAP in 5:00
clean and jerk @ 165/110
*clean=1 point, jerk=1 point
B. @ Z1 for 15 minutes
row or run 400 meters
10 hindu push-ups
5-10 strict pull-ups
20 butterfly HTF sit-ups

02.10.14

Fitness
3 sets @ 85%--change order each time
row 400 meters or run 400 meters (must alternate each set)
10 KBS @ 55/35
15 goblet squats @ 55/35 kb
20 burpees (no jump)
25 butterfly HTF sit-ups
30 seconds of double unders
rest 3:00 b/t sets

Performance
4 sets @ 70%-80%-90%-100% (increase each set)
row 400 meters
25 wall ball shots @ 20/14
15 pull-ups
15 box jumps @ 24/20 (step down)
5 muscle-ups
rest 4:00 b/t sets
-only 2 attempts for mus
-no mus =5 ring dips

02.07.14

Fitness
A. hang power snatch X 3 X 3; rest 90 seconds
B. 3 sets FAST
10 thrusters @ 65/45
10 pull-ups
10 thrusters @ 65/45
10 pull-ups
row 250/200
rest until recovered b/t sets (no mouth breathing)

Performance
Open 11.4
A.AMRAP in 10 minutes of
60 bar facing burpees
30 overhead squats @ 120/90 (from floor)
10 muscle-ups
*men/women over 55 years=110#/75#
B. @ Z1
run 400 meters
25 HTF butterfly sit-ups
indigenous--2 minutes
walk 200 meters
20 hindu push-ups
run 200 meters
15 ring rows
walk 200 meters

02.06.14

Fitness
AMRAP in 18:00
run 400 meters
20 wall ball shots @ 20/14
10 russian KB swings (right)@ 55/35
10 russian KB swings (left) @ 55/35

Performance
AMRAP in 10:00 @ 85%
10 DL @ 135/95
15 release push-ups
30 double unders
rest 5:00
for completion @ 90%
run 400 meters
+
2 sets
20 box step-ups @ 24/20
15 toes-to-bar
+
row 500 meters

02.05.14

Fitness
A. back squat X 3-3-2; rest 2:00
B1. overhead press X 5-3-2; rest 30 seconds
B2. strict TTB X 5-7 X 3; rest 90 seconds
C. Accumulate 60 seconds in ring FLR

Performance
3 sets @ 98%
25 wall ball shots @ 20/14
then…
12-9-6
pull-ups
burpees
rest 12:00 b/t sets
*4:30 time cap per set

02.04.14

Fitness
A1. ring push-ups X 5-7 X 5; rest 30 seconds
A2. 6 pistols (alternating--3 each side) X 5; rest 30 seconds
A3. run 400 meters odd sets(1,3 and 5) row 90
 seconds for meters even sets (2 and 4)

Performance
A1. run 200 meters @ 85% X 3; rest 0 seconds
A2. 10 burpee box jumps @ 24/20 (step down) X 3; rest 0 seconds
A3. clean X 1.1.1.1.1 X 3; rest 2:00
B. L-sit X 3 hard attempts; rest as needed

02.03.14

Fitness
A. In 12 minutes, work to a heavy 5 rep snatch grip deadlift.
B1. L-pull-ups X 1-5 X 4; rest 30 seconds
B2. ring superman roll-outs X 3 (w/2 second hold @ bottom) X 4; rest 75 seconds

Performance
A. AMRAP in 7 minutes for snatches
150 double unders
then, with time remaining--
snatch 135/95
*any accepted form of snatch is fine (power, “full,” etc.)

rest 10-15 minutes b/t ‘a’ and ‘b’

B. row 1k for time