01.29.16

Fitness
A1.front squat @ 20X0 X 5 X 4; rest 30 seconds
A2.2-8 strict pull-ups X 4; rest 90 seconds
B1.D-bell bent over rows @ X020 X 5-6 X 5; rest 30 seconds
B2.3-10 bar dips X 5; rest 60 seconds

Performance
A1.run or row 45 seconds X 5; rest 20 seconds
A2.clean @ 55% X 5 X 5; rest 60 seconds
B.EMOM for 8 sets
4-6 alt pistols

*TNG or drop and go for clean.

01.28.16

Fitness
A.21-15-9 for time
row (cals)
burpee box step-ups @ 24/20
+
run 400 meters (once, @ end)
B.Z1 for 5:00

Performance
A.snatch X 3 X 3 (all b/t 70-80%); rest 2:00
B.for time
50 double unders
+
5-1 ladder
MUs
Power snatch @ 60%
+
50 double unders

*No MU=X2 strict pull-up/ring dip

01.27.16

Fitness
A1.back squat @ 20X0 X 5 X 4 @ ~ 65%(speed); rest 20 seconds
A2.broad jump X 2 X 4; rest 60 seconds
B.CGBP @ 20X0 X 6-8 X 3; rest 90 seconds
C.run/row/AD for 10:00 @ Z2

Performance
A.5:00 @ 85%
10 power snatches @ 65/45
30 double unders
Rest 3:00
5:00 @ 85%
10 front squats @ 65/45
5 NJ burpees
5 CTB pull-ups
Rest 3:00
5:00 @ 85%
4 TTB
8/5 bar dips
12 box jumps/step-ups @ 24/20
Rest 3:00
Run 800 meters @ 85%

01.26.16

Fitness
A.3 sets
15 hindu push-ups
row 200 meters @ 85-90%
rest 60 seconds b/t sets and after 3rd
B.3 sets
15 russian swings @ mod/heavy
run 400 meters @ 85-90%
rest 90 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 3-5 X 3; rest 30 seconds
A2.pronated ring rows @ X120 X 6-8 X 3; rest 2:00
B.for time
60 cal row
40 wall ball shots
20 power cleans @ 95/65

01.25.16

Fitness
A1.clean pull X 3 X 4 @ ~60% of DL (drop all); rest 20 seconds
A2. 4 alt power skips X 4; rest 60 seconds
B.for time
run 400 meters
20/10 strict pull-ups
50 alt lunge steps
row 400 meters

Performance
A.In 8:00, work to a heavy (not 1RM) push jerk from the rack
B.3 sets @ 97%
Run 200 meters
20 russian swings @ 55/35
20 burpees
15/7 CTB pull-ups
Rest ~ 8:00 b/t sets

01.22.16

Fitness
A.3 sets @ 85%
10 KB/DB front squats @ heavy
run 200 meters
rest 60 seconds b/t sets and after 3rd
B.3 sets @ 85%
15 P.lette push-ups
row 200 meters
rest 60 seconds b/t sets and after 3rd
C.Z1 for 5:00

Performance

A.In 10 minutes, work to a heavy 5 rep front squat

B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds

C.for 12:00 @ Z2

row/AD/run 90 seconds

heavy Farmer’s carry 100 meters

12 hollow rocks

01.21.16

Fitness
A1.clean pulls X 2 X 5 @ ~60% of DL (drop all); rest 20 seconds
A2.3 max tuck jumps X 5; rest 75 seconds
B1.run 45 seconds X 3; rest 45 seconds
B2.row 45 seconds X 3; rest 45 seconds

Performance
A.5 moderate T-get-ups on each side; switch as desired and rest as needed-methodical
B.for 2:00 @ 97%
5 CTB pull-ups
7 thrusters @ 85/55
rest 5-6:00
for 2:00 @ 97%
row for cals
rest 5-6:00
for 2:00 @ 97%
5 CTB pull-ups
7 push-ups
10 alt jumping lunges

01.20.16

Fitness
A1.back squat @ 20X0 X 5 X 4; rest 45 seconds
A2.ring rows X 6-8 X 4; rest 90 seconds
B.EMOM for 12 sets
odd=5-12 decline push-ups
even=1-5 strict pull-ups

Performance
A1.AD or row 60 seconds X 5; rest 20 seconds
A2.power snatch X 6 X 5 (TNG or drop all ~ 60-65%); rest 60 seconds
B.EMOM for 10 sets
2-5 TTB

01.19.16

Fitness
A.AMRAP in 15:00
run 200 meters
20 box step-ups @ 24/20
10 strict knees-to-elbows
B.Z1 for 5:00

Performance
A.clean and jerk X 3 X 3 (all b/t 70-80%); rest 2:00
B.AMRAP of GTOH in 7:00
row 500/400 meters
20 burpees
15 CTB pull-ups
AMRAP GTOH w/time remaining
*GTOH is any c&j variation
**weight is 65% of 1RM
C.Z1 for 5:00

01.18.16

Fitness
A.front squat @ 20X0 X 3 X 5 @ ~ 65% (speed); rest 20 seconds
A2.3 max vertical jumps X 5; rest 60 seconds
B.for time
50 cal row
30 wall ball shots @ 20/14
15 burpees

Performance
A.6:00 @ 85%
7 STOH @ 75/45
14 alt lunges
21 DUs
rest 3:00
6:00 @ 85%
5 TTB
10 push-ups
15 box jumps or step-ups @ 24/20
rest 3:00
for completion @ 85%
run 200 meters
30 wall ball shots
run 200 meters
B.Z1 for 5:00

01.15.16

Fitness
A.For time
Row 500 meters
+
30-20-10
Squats
Russian swings @ 55/35
Jump rope reps
+
Row 500 meters
B.Z1 for 5:00

Performance
A.power snatch X 6 X 4 (first set @ 60%); rest 90 seconds
B.5 rounds for time
10 OHSQs @ 95/65
30 Double Unders
C.Z1 for 5:00

*no rack on OHSQ

01.14.16

Fitness
A.back squat @ 20X0 @ ~ 65% X 2 X 6; rest 60 seconds
B1.T-get-up X 1 ea side X 6; rest 20 seconds
B2.1 standing broad jump X 6; rest 60 seconds
C.cyclic Z2 for 10:00

Performance
A.8:00 @ 85%
15 wall ball shots
25 DUs
10 TTB
Row 200 meters
Rest 4:00
8:00 @ 85%
10/6 pull-ups
10 box jumps @ 24/20
10 STOH @ 75/55
Run 100 meters
B.Z1 for 5:00

01.13.16

Fitness
3 sets @ 85%
Row 200 meters
10 wall ball shots
10 burpees
10 box step-ups @ 24/20
10 pull-ups
10 hollow rocks
Run 200 meters
Rest 2:00 b/t sets

Performance
A.work to a heavy 5 rep back squat @ 20X0 in ~10:00
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.10:00 @ Z2
Run 400 meters
12 hollow rocks
Row 300 meters

01.12.16

Fitness
A1.clean grip DL @ X1Drop @ ~65% X 2 X 6; rest 20 seconds
A2.max vertical jump X 2 X 6; rest 60 seconds
B.w/a 2:00 running clock for 5 sets
-run 200 meters

Performance
A.In 10:00, work up to a heavy 5 reps CGBP
B.3 sets @ 97%
15 russian swings @ 55/35
12 burpees
200 meter row
Rest 5-6:00 b/t sets-fast and consistent

01.11.16

Fitness
A.front squat @ 20X0 X 6 X 3; rest 45 seconds
A2.OA DB/KB row @ X020 X 6 ea X 3; rest 90 seconds
B.EMOM for 10 sets
Odd=5-10 P.lette push-ups
Even=4-6 strict TTB

Performance
A1.run 400 meters X 4; rest 20 seconds
A2.power clean and jerk X 6 X 4 (first set @ 60%-TNG or drop); rest 90 seconds
B.3-7 kipping CTB pull-ups X 5; rest 45 seconds

01.08.16

Fitness
A.7:00 block
-sideways breakfall practice X 4-6 alternating
-50 meter run form practice (shuffle focus)
B1.deadlift @ X021 (reset) X 6-8 X 3; rest 45 seconds
B2.ring push-ups w/supinate @ top X 6-8 X 3; rest 45 seconds
B3.OA KB/DB rows @ X020 X 6-8 ea X 3; rest 90 seconds

Performance

2 sets @ 85%

row 500/400 meters

5 wall walks

20 box jumps OR step-ups @ 24/20

10 TTB

10 NJ burpees

15 russian swings @ 55/35

run 400 meters

rest 4:00 and reverse order on second set

01.07.16

Fitness
for time
row 1,000/900 meters
50 box step-ups @ 24/20
200 meter sandbag carry @ 60/45
100 jump rope reps
20 hollow rocks
run 800 meters

Performance
A.10 strict MUs in 9 minutes or fewer--go for doubles if possible
B.w/a running clock every 30 seconds for 10 sets
-1 snatch @ b/t 60-65%
C.row 30 seconds X 6; rest 30 seconds--stay within 5 meters

01.06.16

Fitness
A.5:00 block
-cossack exploration for 60 seconds
- 10 alternating seated hip internal rotations
B1.D-bell OH press @ X020 X 6-8 X 3; rest 30 seconds
B2.6-8 pull-ups X 3-add weight if over 3; rest 90 seconds
C.row 30 seconds X 5; rest 30 seconds--keep within 5 meters

Performance
A.3 rounds for time
run 400 meters
20 wall ball shots
40 double unders
B.Z1 of choice for 5:00

01.05.16

Fitness
A.7:00 block
-forward breakfall X 3-4
-50 meter run form practice (shuffle focus)
B1.1 & ½ front squats X 5-6 X 3; rest 45 seconds
B2.strict TTB X 6-12 X 3; rest 45 seconds
B3.L-sit leg raises X 6-12 X 3; rest 90 seconds

Performance
A.In 12:00, work to a heavy 2 rep DL (re-set @ bottom)
B.deadlift @ X111 (re-set) X 6-8 X 3; rest 90 seconds
C1.split squat @ 30X0 X 5 ea X 3; rest 30 seconds
C2.hollow plank X 30 seconds X 3; rest 90 seconds

01.04.16

Fitness
3 sets
7:00 @ 85%
15 NJ burpees
row 250 meters
5 strict pull-ups
10 sandbag GTS @ 60/45
run 200 meters
rest 3:00 b/t sets-start w/movement you left off on on previous set

Performance
A.12 strict MUs in 10 minutes or fewer--go for doubles if possible
B.AMRAP belly-to-wall HSPUs in 5:00
C.10 sets w/a 2:00 running clock
odd=run 200 meters
even=5-10 strict pull-ups + 5-15 p.lette push-ups