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