10.30.15

Fitness
A.for time
200 meter sandbag carry
10 pull-ups
40 push-ups
800 meter run
40 Goblet squats @ 55/35
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

Performance
A.for time
200 meter sandbag carry
25 pull-ups
25 P.lette push-ups
800 meter run
25 thrusters @ 95/55
30 cals on the rower
run 400 meters
B.pick a mystery event from the bucket!!
rest 3-4 minutes b/t ‘a’ and ‘b’

10.29.15

Fitness
A1.deadlift @ X1drop X 5-3-2; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.CGBP @ 20X0 X 5-6 X 3; rest 90 seconds
C.run 20 seconds fast X 8; walk 60 seconds

Performance
A.clean and jerk X 3 X 3; rest as needed-drop all
B.low hang snatch X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 5-3-2; rest as needed
D.run 20 seconds fast X 8; walk 60 seconds

10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU

10.27.15

Fitness
A1.back squat @ 20X0 X 3 X 4; rest 30 seconds
A2.OA KB/DB row @ X020 X 5 ea X 4; rest 0 seconds
A3.lunge with rotation X 5 ea X 4; rest 60 seconds
B.EMOM for 10 sets
odd=10 second L-sit
even=15 second hollow plank

Performance
A.snatch X 3 X 3; rest as needed-drop all
B.low hang clean X 2 X 4 (65% or less-drop all); rest as needed
C.front squat @ 20X0 X 10 X 1
D.AMRAP w/60 seconds rest b/t movements
-cals on AB in 2:00
-GTOH @ 95/65 in 2:00
-cals on rower in 2:00
-burpees over the bar in 2:00
*total score is total number of reps/cals.
** GTOH is any accepted clean and jerk variation

10.26.15

Fitness
A.OA KB swing X 60; rest as needed-perform in sets of 10 and alternate every 10 reps.  This will be 30 each side)
B.4 sets @ 85%
row or AD 30 seconds
16 push-ups
14 walking lunge steps
9 ring rows
50 jump rope reps
rest 2:00 b/t sets--shooting for same time each set

Performance
A.4 sets @ 60 seconds on/60 seconds off @ 85-90%
-box jumps or step-ups @ 24/20
- alt 3 pull-ups/5 push-ups
-wall ball shots
-double unders
-row (meters)
B.cuban rotations @ 4020 X 5 X 2; rest as needed

10.23.15

Fitness
A1.romanian DL @ X020 (TNG) X 10 X 3; rest 0 seconds
A2.bad stretch X 15 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
row 600/500
15 hindu push-ups
12 hollow rocks
9 pull-ups
rest 2:00 b/t sets

Performance

A.snatch @ 60-65% X 1 X 5; rest as needed

B.hang clean and jerk @ 60% X 1 X 5; rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 1 mile @ 80%

10.22.15

Fitness
A1.front squat @ 20X0 X 10 X 3; rest 0
A2.pigeon X 15 seconds ea X 3; rest 60 seconds
B1.barbell bent over row @ X020 X 10 X 3; rest 30 seconds
B2.P.lette L-sit X 10 seconds X 3; rest 60 seconds

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.3 sets @ 85%
row 400 meters
25 push-ups
35 double unders
15/10 strict pull-ups
200 meter sandbag carry @ 60/45
rest 2:00 b/t sets

10.21.15

Fitness
A.AMRAP in 20:00
run 200 meters
10 wall ball shots @ 20/14
10 strict TTB
10 p.lette push-ups
B.cuban rotations @ 2020 X 8 X 2; rest as needed

Performance
A.”Elizabeth”
21-15-9 reps for time
-power clean @ 135#/95#
-ring dips
B.cuban rotations @ 2020 X 8 X 2; rest as needed

10.20.15

Fitness
A.10 T-Get-ups ea side (alternating); rest as needed
B.run 15 seconds X 8; walk 60 seconds
C.accumulate 60 seconds in hollow plank

Performance

A.In 8 minutes(from an empty bar), work to a heavy 1 rep jerk.

B.snatch pull @ 100% of snatch X 3 X 3 (drop all); rest as needed

C.front squat @ 20X0 X 5 X 2; rest as needed

D.run 15 seconds fast X 8; walk 60 seconds

10.19.15

Fitness
A.15-12-9-6 reps for time

-bar dips
-pull-ups

*100 meter sandbag carry @ 70/45 after every completed set of pull-ups and at the end.  4 carries total.
B.cuban rotations @ 2020 X 6 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5-3-2; rest as needed
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.for time
row 50 cals
50 wall ball shots @ 20/14
50 burpees
D.D-bell ext rotations @ 3020 X 5 ea X 2; rest as needed

10.16.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.DB or KB OHP @ X020 X 3 X 4; rest 90 seconds
B.run 15 seconds fast X 12; walk 60 seconds

Performance
A.power clean and jerk X 1 X 5; rest as needed-add weight each set
B.snatch high pull (moderate) X 3 X 3; rest 60 seconds
C.front squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 12; walk 60 seconds

10.15.15

Fitness
A.for time
25 CGBPs @ .75/.5 BW
20 pull-ups
100 jump rope reps
1,000/900 meter row
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.AMRAP in 12:00
50 wall ball shots @ 20/14
50 double unders
3 muscle ups
C.cuban rotations @ 2020 X 5 X 2; rest as needed

*No MU =
3 sets ea round
3 pull-ups
3 dips (ring/bar)

10.14.15

Fitness
A.heavy russian swings X 10-15 X 5; rest 60 seconds
B.4 sets @ 85%
15 wall ball shots @ 20/14
9 burpees
Run 200 meters
Rest 2:00 b/t sets
C.accumulate 60 seconds in ring FLR

Performance
A.snatch X 1 X 5; rest as needed--add weight each set
B.AMRAP in 6:00
GTOH @ 60% of clean and jerk
*Any accepted GTOH (c&j variation) is fine.
C.Z1 of choice for 10:00

10.13.15

Fitness
A1.front squat @ 20X0 X 3 X 4; rest 0
A2.pec pulses X 15 ea X 4; rest 90 seconds
B1.weighted pull-up ladder X 1-2-3 X 3; rest 30 seconds
B2.10-15 hollow rocks X 3; rest 75 seconds

Performance
A.back squat @ 20X0 X 5-3-2; rest as needed
B.6:00 @ 85%
10 box jumps @ 24/20
10 push-ups
5 TTB
Rest 3:00
5:00 @ 85%
15 thrusters @ 75/45
20 cal row
Rest 2:00
3:00 @ 85%
4 power cleans @ 95/65
4 burpees over the bar

10.12.15

Fitness
A.AMRAP in 2:00
Push-ups
Rest 60 seconds
AMRAP in 2:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 2:00
Row (cals)
Rest 60 seconds
AMRAP in 1:00
Push-ups
Rest 60 seconds
AMRAP in 1:00
Box step-ups @ 24/20
Rest 60 seconds
AMRAP in 1:00
Row (cals)
*Score is total reps/cals.
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.4 rounds for time
15 russian swings @ 55/35
12 pull-ups
Run 400 meters
C.cuban rotations @ 2020 X 5 X 2; rest as needed

10.09.15

Fitness
A1.back squat @ 20X0 X 5 X 3; rest 30 seconds
A2.pull-ups X 3 X 3; rest 0
A3.thoracic bridge X 10 seconds ea X 3; rest 90 seconds
B.EMOM for 8 sets
odd=3-5 pike or handstand push-ups
even=5-7 ring rows
C.cuban rotations @ 2020 X 8 X 2; rest as needed
*Add weight to pull-ups to keep within rep range if necessary.

Performance
5:00 @ 85%
6 pull-ups
6 STOH @ 65/35
run 100 meters
rest 3:00
5:00 @ 85%
5 DLs @ 95/65
5 bar dips
10 box jumps @ 24/20
rest 3:00
for completion @ 85%
row 500 meters
12 wall ball shots@ 20/14
50 double unders
12 wall ball shots
30 double unders
12 wall ball shots
20 double unders

10.08.15

Fitness
A.for time
50 cal row
150 jump rope reps
30 walking lunge steps
100 meter sandbag run @ 60/45
25 Hindu push-ups
15 pull-ups
run 400 meters
B.5:00 Z1 of choice

Performance
A.back squat @ 20X0 X 10 X 1 (light and easy)
B.for time
row 500 meters
30  burpees
30 TTB
row 500 meters
C.Z1 of choice for 10:00
D.cuban rotations @ 2020 X 5 X 2; rest as needed

10.07.15

Fitness
A1.deadlift @ X020 X 5 X 3; rest 30 seconds
A2.ring dips X 5-6 X 3; rest 0
A3.rib pull X 5ea X 3; rest 90 seconds
B.run 15 seconds fast X 10; walk 60 seconds
*add weight to dips to stay in rep range if necessary

Performance

A.clean and jerk X 2 X 4(drop all); rest as needed

B.high hang snatch X 3 X 3-light and fast; rest as needed-drop or not

C.back squat @ 20X0 X 1 X 6; add weight each set

D.run 400 meters @ 85% X 3; rest run time

10.06.15

Fitness
A.21-15-9 for time
-goblet squats @ 55/35
-P.lette push-ups
B.Z1 of choice for 10:00
C.D-bell external rotations @ 3020 X 10 ea X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.for time
5 rope climbs
20 OH presses @ 95/65
20 strict pull-ups
15 strict HSPUs
15 CTB pull-ups (kip ok)
*must take barbell from floor
B.OA KB/DB row @ X020 X 5-7 ea X 2; rest as needed

10.05.15

Fitness
A1.romanian deadlift @ X020 X 10 X 3; rest 0 seconds
A2.bad stretch X 10 seconds ea X 3; rest 60 seconds
B.3 sets @ 85%
10 pull-ups
20 box step-ups @ 24/20
row 90 seconds
rest 2:00 b/t sets
C.accumulate 60 seconds in hollow plank

Performance
A.snatch X 2 X 4; drop all-rest as needed
B.high hang clean X 3 X 3-light and fast; rest as needed
C.back squat @ 20X0 X 5 X 2; rest as needed
D.run 15 seconds fast X 10; walk 60 seconds
E.cuban rotations @ 2020 X 10 X 2; rest as needed

10.02.15

Fitness
A.3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
10 pull-ups
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed-do not strain
B.archer ring row @ X020 X 6-8 (alt) X 3; rest 75 seconds
C.for time
row 400 meters
15 GTOH (snatch) @ 60%
15 over the bar burpees
9 GTOH @ 70%
9 over the bar burpees
6 GTOH @ 75%
6 over the bar burpees
D.cuban rotations @ 2020 X 8-6-4; rest as needed

10.01.15

Fitness
A.heavy russian swing X 10-15 X 5; rest 60 seconds
B.row 3:00 @ 85-90% X 3; rest 2:00
C.side plank X 20 seconds ea side X 3; rest as needed

Performance
A.snatch X 3 X 3 (drop all); rest as needed
B.hang clean and jerk X 3 X 3 (drop all); rest as needed
C.back squat @ 20X0 X 5-3-2; rest as needed
D.run 15 seconds @ 90% X 8; walk ~ 60 seconds