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%