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