02.29.16

Fitness
A1.KB OHP @ X020 X 6-8 X 4; rest 45 seconds
A2.deadlift @ X111 (re-set) X 6 X 4; rest 90 seconds
B.run 200 meters X 4; rest 60 seconds

Performance
A.work up to a 3RM CGBP @ 20X0
B.for time
row 1,600 m
run 1,600 m

Cycle 1602 Objectives

Fitness
-To increase strength in upper body pressing and pulling.
-To increase squatting strength.
-To increase mixed modal aerobic endurance.
-To facilitate a good performance opportunity for an Open style tester on Fridays.

Performance
-To improve cyclic aerobic power endurance.
-To improve upper body pressing strength.
-To improve maximal jumping ability.
-To facilitate a good performance opportunity for an Open tester on Fridays.

All while maintaining other aspects of movement practice and physical preparedness.

The Performance group will have initial testing of these objectives on Monday and Tuesday.  Fitness will have initial testing on Tuesday and Wednesday.  We will then re-test at the end of this cycle.

02.26.16

Fitness
Appropriate Version of 16.1 if you have registered for the Open or

Complete as many rounds and reps as possible in 20 minutes of:
8 lunges (alternating)
8 burpees
8 lunges (alternating)
8 ring rows
*Lunges are unweighted

Performance
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb

16.1 Video Analysis

Below are the links to my analysis of 16.1.  Feel free to share with your friends!

Part 1:https://www.youtube.com/watch?v=AaqAiqIbWpE

Part 2:https://www.youtube.com/watch?v=h7svYiUXHXE

02.25.16

Fitness
A.EMOM for 6 sets
-2 power clean and + push press (light)
B.single leg hops X 5 ea X 4; rest 60 seconds-do not alternate
C.run and/or AD 30 seconds X 7; rest 30 seconds

Performance
A1.push-jerk X 7 X 5; rest 10 seconds
A2.DUs for 20 seconds X 5; rest 10 seconds
A3.run 30 seconds @ 85-90% X 5; rest 90 seconds
B.accumulate 60 seconds in hollow plank

02.24.16

Fitness
A1.front squat @ 20X0 X 5-3-2; rest 30 seconds
A2.DB bent over row @ X020 X 8-10 X 3; rest 90 seconds
B.10 sets EMOM
odd=1-3 strict pull-ups
even=5-10 ring push-ups

*add weight to pull-ups if your max is 10 or more

Performance
A.work to 75-80% of power clean for 1 rep
B1.5 power cleans (TNG-fast) X 5; rest 30 seconds
B2.4-10 TTB X 5; rest 30 seconds
C.Z1 for 5:00

02.23.16

Fitness
A.3 sets
10 D-bell thrusters
row or AD 60 seconds @ 90%
rest 90 second b/t sets and after 3rd
B.3 sets
10 ring rows
10 alt jumping lunges
10 russian swings @ 55/35
run 100 meters
rest 60 seconds b/t sets
C.Z1 for 5:00

Performance

A.In 10:00, work to a heavy 3 rep front squat @ 20X0

B.D-bell bent over rows @ X020 X 5-7 X 5; rest 60 seconds

C.@ Z2

run 800 meters

20 box step-ups

1, OA push-up ea side

row 800 meters

200 meter sandbag carry @ 60/45

1 pistol ea side

run 400 meters

02.22.16

Fitness
A.12-18 tuck jumps over hurdle; rest as needed-quiet landing
B1.front squat @ 20X0 @ ~65% X 2 X 5 (speed); rest 20 seconds
B2.OA KB OH press X 2 ea X 5; rest 75 seconds
C.accumulate 2,000 meters of running and rowing at Z2

Performance
A.5:00 @ 85%
1-3 MUs
15 wall ball shots
20 DUs
rest 3:00
5:00 @ 85%
10 power snatches @ 65/45
10 box step-ups 2 24/20
rest 3:00
5:00 @ 85%
5 CTB pull-ups
8 push-ups
11 squats
rest 3:00
row 1k @ 90%
B.Z1 for 5:00

02.19.16

Fitness
A.4 rounds for time
Row 200
Run 200
15 goblet squats @ 55/35
50 jump rope reps
B.Z1 for 5:00

Performance
A.In 8 minutes, work to a heavy 3 rep clean and jerk
B. AMRAP in 12:00
30 cal row
20 wall ball shots
10 TTB
5 MUs
C.Z1 for 5:00

02.18.16

Fitness
A.10-15 tuck jumps over hurdle; rest as needed-quiet landing
B.back squat @ 20X0 @ 65% X 2 X 8--speed; rest 30 seconds
C.for 15:00 @ Z2
AD 60 seconds
Crawl 1 length
100 meter suitcase carry (switch ½ way)
Run 2:00

Performance
A.6:00 @ 85-90%
5 CTB pull-ups
10 wall ball shots
5 DLs @ 115/75
rest 3:00
6:00 @ 85-90%
5 TTB
10 push-ups
20 DUs
rest 3:00
6:00 @ 85%
10 alt D-bell snatches @ 25/15
10 box jumps @ 24/20
run 100 meters
rest 60 seconds
5:00 @ Z1

02.17.16

Fitness
A. 3 sets
10 deadlifts @ 105/75 (drop all)
Run 200 meters @ 90%
Rest 60 seconds b/t sets and after 3rd
B. 3 sets
5 knees-to-elbows
10 burpees
Row 200 meters @ 90%
Rest 60 seconds b/t

Performance
A.In 10:00, work to a heavy 3 rep back squat @ 20X0
B.barbell bent over rows @ X020 X 6-8 X 3; rest 90 seconds
B.@ Z2
run 1,000 meters
5-10 strict ring dips
8-10 alternating pistols
row 1,000 meters
15 hollow rocks
200 meter sandbag carry

02.16.16

Fitness
A.power clean + push press X 2 X 5-drop all-light; rest 20 seconds
A2.8 alt power skips X 5; rest 60 seconds
B.run and/or AD 60 seconds X 5; rest 60 seconds

Performance
A.push-jerk X 10 X 3; rest 90 seconds-fast turnover
B.row 30 seconds @ 500 meter time trial pace + 10 seconds X 6; rest 30 seconds
C.ring superman X 10 seconds X 3; rest as needed

02.15.16

Fitness
A.back squat @ 20X0 X 3 X 5; rest 90s-2:00
B.AMRAP in 10:00
5 dips
5 strict pull-ups
C.barbell bent over rows @ X020 X 6-8 X 2; rest 90 seconds

Performance
A.AMRAP in 8:00
10 CTB pull-ups
10 burpees
10 alternating lunges
B.work to a 1 rep GTOH (snatch variation) in 6:00
*part ‘b’ begins immediately after the conclusion of part ‘a’
**any snatch variation is accepted
C.Z1 for 5:00

02.12.16

Fitness
A1.light power clean X 2 X 6; rest 20 seconds
A2.broad jumps X 2 (alt) X 6 (1 leg takeoff, 2 leg landing); rest 60 seconds
B1.row 40 seconds @ 85% X 3; rest 40 seconds
B2.run or AD 40 seconds @ 85% X 3; rest 40 seconds

Performance
A.2 sets for times
row 250 meters
20 russian swings @ 55/35
20 burpees
15 CTB pull-ups (unbroken)
row 250 meters
rest 12:00 b/t sets
B.Z1 for 5:00

02.11.16

Fitness
A1.front squat @ 20X0 X 3 X 5; rest 30 seconds
A2.D-bell bent over rows @ X020 X 5-6 X 5; rest 90 seconds
B.1-3 ladders for 12:00
-pull-up variation
-push-up variation

Performance
A1.run or row 45 seconds @ 85% X 5; rest 15 seconds
A2.TNG power cleans X 5 X 5; rest 30 seconds
B.40 TTB
-choose a rep # you think you can complete unbroken EMOM and do this EMOM until 40

02.10.16

Fitness
A.AMRAP in 10:00
10 russian swings @ 55/35
10 burpees
10 ring rows
rest 2:00
B.AD for cals in 2:00
C.Z1 for 5:00

Performance
A.power snatch TNG X 8 X 3; rest 60 seconds
B.21-15-9 for time
-row (cals)
-OHSQ @ 85/55
C.Z1 for 5:00

02.09.16

Fitness
A1.front squat @ 20X0 X 5 X 5 @ ~ 60% (speed); rest 30 seconds
A2.4 tuck jumps X 5; rest 75 seconds
B.for 15:00 @ Z2
row 2:00
run 2:00
2 moderate-to-heavy Turkish get-ups each side-no rush

Performance
A.8:00 @ 85%
row or run 200 M
7/4 CTB pull-ups
14 box jumps @ 24/20
rest 4:00
6:00 @ 85%
7 DLs @ 115/75
9 burpees over the bar
11 wall ball shots (unbroken)
rest 3:00
@ 85% for completion
50 double unders
1-5 MUs (1 set)
30 double unders
1-5 MUs (1 set)
20 DUs
1-5 MUs (1 set)
B.Z1 for 5:00

*No MU=
1 set strict pull-ups X AMRAP-2
1 set strict dips X AMRAP-2

02.08.16

Fitness
A.for time
row 800/700
40/30 p.lette push-ups
60 squats
run 800 meters
20 strict knees-to-elbows
100 jump rope reps
B.hollow plank X 20 seconds X 3; rest as needed

Performance
A1.front squat @ 20X0 X 3-4 X 4; rest 30 seconds
A2.D-bell bent over rows @ X020 X 6-8 X 4; rest 90 seconds
B.@ Z2 for 15-20:00
row 2:30
50 single jump rope reps
run 2:30
100 meter suitcase carry (switch ½ way)

02.05.16

Fitness
A1.back squat @ 20X0 X 5 X 5 @ ~ 65% (speed); rest 20 seconds
A2.6 alt power skips X 5; rest 75 seconds
B.KB OA OH press @ X020 X 5-6 ea X 3; rest 90 seconds
C.run/row/AD/crawl for 10:00 @ Z2

Performance
A.3 sets @ 85%
Row 300 meters
15 wall ball shots
12 CTB pull-ups
10 burpee box jumps @ 24/20
30 double unders
9 TTB
Run 200 meters or AD .3 miles
Rest 4:00 b/t sets

*May jump or step to box.

02.04.16

Fitness
A.3 sets
10 thrusters @ 50% front squat
Row 250 meters @ 85-90%
Rest 60 seconds b/t sets and after 3rd set
B.3 sets @ 85%
10 pull-ups
10 NJ burpees
10 russian swings @ 55/35
10 box step-ups @ 24/20
30 jump rope reps
Rest 60 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 12-10-8; rest 30 seconds
A2.DB/KB OA row @ X020 X 8-10 ea X 3; rest 2:00
B.@ Z2 for 15:00
Run 400 meters
100 meter farmer’s carry (heavy)
15 hollow rocks
15 hindu push-ups

02.03.16

Fitness
A1.light power clean X 2 X 5 (drop all); rest 20 seconds
A2.5 rebound vertical jumps X 5; rest 60 seconds
B1.run 30 seconds @ 85% X 4; rest 30 seconds
B2.row 30 seconds @ 85% X 4; rest 30 seconds

Performance
A.push press X 8 X 3; rest 90 seconds
B.row 550/450 @ 98%
Rest 5-6:00
12-9-6 for time @ 98%
Power snatch @ 65/45
Burpees
Rest 5-6:00
Row 550/450 @ 98%
C.Z1 for 5:00

02.02.16

Fitness
A1.back squat @ 20X0 X 5 X 5; rest 30 seconds
A2.ring rows @ X020 X 5 X 5; rest 90 seconds
B.for time
50 push-ups
10 hollow rocks
30 push-ups
15 hollow rocks
20 push-ups
20 hollow rocks

Performance
A.EMOM for 10 sets
1-3 MUs
B.10 sets every 2 minutes (running clock) alternate b/t:
Odd=run 200 meters
Even=OHSQ @ 95/65# X 10

02.01.16

Fitness
A.4 rounds for time
Run 400 meters
10 sandbag GTS @ 60/45
20 walking lunge steps
B.Z1 for 5:00

Performance
A.In 9:00, work to a heavy 5 rep power clean and jerk-drop all reps
B.AMRAP in 9:00
5 power cleans @ 135/95
10 CTB pull-ups
25 DUs
C.Z1 for 5:00