01.31.17

Fitness
A.push press X 3 X 5; rest w/elevated child’s pose X 30 seconds + 30 seconds additional rest
B.for time
.5 miles on AB
50 alternating lunges
50 cals on rower
50 box step-ups @ 24/20
50 russian swings @ 55/35
C.post breathing

Performance
A.high hang power clean  @ ~ 60-65% X 2 X 6 EMOM
B."Jackie"
for time
row 1k
50 thrusters @ 45/25
30 pull-ups
C.Z1 for 5:00 and post breathing

01.30.17

Fitness
Barefoot 
A.3 broad jumps on mat X 5; rest w/ balance on PVC X 30 seconds
B1.ring  push-ups X 5-10 X 5;rest w/special shoulder #1 (palm down) X 20 seconds ea
B2.supinated  pull-up X 6-10 X 5; rest w/loaded shoulder flexion  X 20 seconds
B3.duck walk/bear crawl X 60 seconds (switch b/t the 2 as desired) X 5; rest 40 seconds
C.post breathing

Performance
A.Barbell Complex X 3; rest 60 seconds and add weight ea set if possible
-10 snatch grip deadlifts
-8 hang muscle snatches
-6 overhead squats
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.P.lette push-ups X AMRAP-2 X 3; rest w/special shoulder #2 X 30 seconds ea
B3.pronated ring rows X 5-10 X 3; rest w/one arm lat stretch X 30 seconds ea
C.post breathing

01.27.17

Fitness
A.push press X 5 X 4; rest w/loaded shoulder flexion X 20 seconds + 30 seconds additional rest
B.AMRAP in 12:00
run 200 meters
10 sandbag GTS @ 60/45
20 squats
*GTS = ground-to-shoulder

Performance
A.AMRAP in 20:00
run 400 meters
3 wall walks
6 power snatches @ 65% (dop all)
9 burpees over the bar
B.Z1 for 5:00 and post breathing

01.26.17

Fitness
Barefoot 
A.3 broad jumps on mat X 4; rest w/ single leg seiza X 30 seconds
B1.pike push-ups X 6-8 X 4; rest w/table X 30 seconds
B2.supinated  pull-up X 6-10 X 4; rest w/elevated child’s pose X 20 seconds
B3.crawl (bear and crab) for 60 seconds X 4; rest 30 seconds

Performance
A.Barbell Complex X 3; rest 60 seconds and add weight ea set if possible
-5 deadlifts
-5 hang power cleans into push press
-5 bent over rows
B1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds
B2.1-3 strict MUs X 3; rest w/table X 30 seconds
B3.15-20 Hollow rocks x 3; rest w/bad stretch X 20 seconds ea
C.post breathe

01.25.17

Fitness
Barefoot
A1.ring FLR X 20 seconds X 4; rest 0
A2.side plank X 20 seconds ea X 4; rest w/bretzel X 30 seconds ea
w/Shoes
B.run 400 meters X 4; rest 2:00

Performance
A.8:00@ 85%
5 TTB
7 burpee box jumps @ 24/20
9 deadlifts @ 115/85
rest 4:00
8:00 @85%
15 wall ball shots
25 double unders
run 200 meters
B.Z1 for 5:00 and post breathe

01.24.17

Fitness
A.OH medicine ball throw X 2 X 4; rest w/CARS arm circles X 1 each way each side
B.15-12-9 for time
-p.lette push-ups
-ring rows
-hollow rocks

Performance
A.In 12:00, work up to a heavy 3 rep clean and jerk. drop all reps.
B. for time
30 cal row
30 thrusters @ 85/55
30 cal row
30 russian swings @ 55/35
30 cal row
C.post breathe

01.23.17

Fitness
Barefoot
A1.deadlift  @ X1drop @ ~60% X 2 X 8; rest 10 seconds--speed focus
A2.3 rebound vertical jumps X 8; rest w/ankle CARS X 1 ea direction + 30 seconds extra rest
B.back squat @ 31X1 X 8-10 X 3; rest w/Cat cow X 2 (slow) + 30 seconds
w/Shoes
C.row 400 meters X 3; rest 2:00

Performance
A.In 12:00, work to a heavy 3 rep snatch (drop all reps).
B.EMOM for 10 sets
0dd sets:3-7 CTB pull-ups
even sets: 5-10 ring push-ups
C.run 200 meters @ 85% x 4; rest 90 seconds

01.20.17

Fitness
A.push press X 5 X 3; rest w/shoulder CARS next to wall X 3 ea direction ea side
B.30-20-10 for time
-row (cals)
-russian swings
-alternating lunges

Performance
A.4 rounds for time
run 400 meters
10/6 TTB
20 box step-ups @ 24/20
B.Z1 for 5:00

01.19.17

Fitness
Barefoot
A.3 broad jumps on mat X 3; rest w/ seated ankle CARS X 5 ea
B1.P.lette push-ups @ 21X1 X 8-12 X 3; rest w/special shoulder #2 X 20 seconds
B2.supinated pull-up X 6-10 X 3; rest w/butchers block X 30 seconds
C.side plank X 300 seconds ea X 3; rest w/side bend holding weight X 20 seconds ea

Performance
A.5 curtis p’s X 3; rest 60 seconds-you may increase weight if possible
B1.back squat @ 20X0 X 6-8 X 3; rest 30 seconds
B2.1-3 strict Mus X 3; rest w/special shoulder # 2 X 30 seconds ea
C.1-3 strict HSPU ladder X 3; rest w/special shoulder #1 X 20 seconds ea b/t ladders
*No Mus = 1-7 strict ring pull-ups (w/false grip) + 1-7 strict ring dips per set

01.18.17

Fitness
A1.heavy farmer’s carry X 50 meters X 3; rest 0
A2.hollow rocks X 20 X 3; rest w/5 slow reps of cat/cow
B.run 400 meters @90% X 3; rest 2:00

Performance
A.10:00 @ 85%
10 wall ball shots @ 20/14
10 TTB
10 box jumps @ 24/20
10 push-ups
rest 5:00
10:00 @ 85%
5 power snatches @ 75/55
25 DUs
5 CTB pull-ups
14 alt lunges
B.Z1 for 5-10:00

01.17.17

Fitness
A.max OH medicine ball throw @ 20/15 (best of 3 attempts)
B.max standing broad jump (barefoot) on mat (best of 3 attempts)
C.AMRAP in 7:00
7 NJ burpees
14 box step-ups @ 24/20
28 jump rope reps

Performance
A.In 12:00, work up to a 1 rep clean and jerk.
B.In 12:00, work to the heaviest weight you can perform in the following complex:
-5 TNG power cleans
-5 front squats
-5 STOH
C.run 400 meters @ 90% X 3; rest 2:00

01.16.17

Fitness
A.row 1,000 meters for time
B1.front squat @ 31X1 X 8-10 X 3; rest w/ 90/90 rotation  X 4 reps
B2.ring rows @ X020 X 8-10 X 3; rest w/OA lat stretch X 30 seconds ea

Performance
A.from an empty bar in 12:00, work up to a 1 rep snatch.
B.AMRAP in 9:00
10 DLs @ 135/95
10 burpees over the bar
10/5 CTB pull-ups
rest 2:00 b/t ‘b’ and ‘c’
C.row 50 cals for time

01.13.17

Fitness
30:00 block
-10 alternating lunges
-bear crawl 30 seconds
-3-5 strict pull-ups OR 30 second chin over bar hold
-10 slow prone PVC pass throughs
-2 get-ups ea side
-ring superman X 10 seconds
-bad X 20 seconds ea
*Hold D-bells to side to add weight to lunges to make difficult for 10.
**Over 10 strict pull-ups max=add weight.
B.post breathing

Performance
A.10:00 @ 85%
6 TTB
12 wall ball shots @ 20/14
18 DUs
rest 5:00
10:00 @ 85%
6 STOH @ 40% jerk
12 box jumps or step-ups @ 24/20
row or run 200 meters (student choice/mix and match ok)
*STOH = shoulder to overhead. Do not use rack.
B.post breathing

01.12.17

Fitness
A1.6-10 hanging knee circles X 3;  rest with wrestler’s bridge X 10 alternating (slow)
A2.15-20 hollow rocks X 3; rest w/10 slow bootstrappers
B.AMRAP in 10:00
5 push-ups
10 squats
15 russian swings @ 55/35
C.post breathing

Performance
A.work to a heavy single deadlift.  Maybe max, maybe not.  See where the day takes you.
B1.run 60 seconds @ 90% X 5; rest 0
B2.15-20 hollow rocks X 5; rest 90 seconds
C.post breathing

01.11.17

Fitness
A.3 sets @ 85%
AD 60 seconds
20 box step-ups @ 24/20
10/5 pull-ups
100 meter sandbag carry @ 60/45
row 400 meters
rest 3:00 b/t sets
B.post breathing

Performance

A.In 10:00, work to a heavy 3 rep jerk (from rack).

B.AMRAP in 10:00

4 pull-ups

8 burpees 

12 alternating lunges

C.post breathing

*student chooses jerk variation.

01.10.17

Re-Tests
Fitness
A.AMRAP Russian Swings in 3:00 @ 55/35
rest 3 minutes b/t ‘a’ and ‘b’
B.AMRAP push-ups in 2:00
Note:  Regress push-ups as necessary, however encourage student to record the regression for re-testing purposes.  The only allowed resting positions are the front leaning rest (FLR) or up dog.  No resting at the bottom or hand release style push-ups.
rest 3:00 b/t ‘b’ and ‘c’
C.3 rounds for time
10 wall ball shots @ 20/14
10 NJ burpees
30 jump rope reps
D.post breathing

Performance
A.100 meter shuttle run for time.
rest 3-5:00
B.run 2 miles for time.
C.30 second hollow plank X 3; rest 30 seconds
D.single leg seiza 30 seconds each and foot on rig 30 seconds ea
E.post breathing

01.09.17

Re-Tests
Fitness
A.Record your max tuck sit in seconds.
B.Record your max L-hang in seconds.
C.3,200 meters anyway
D.post breathing

Note:Run and row for 3,200 total meters.  Break it up as you wish.  You must perform at least 800 meters of each modality.  Record your time and how you partitioned it.

Performance
A.AMRAP push-ups in 2:00
rest 2:00
B.AMRAP strict pull-ups (pronated)
rest 2:00
C.AMRAP close grip bench press @ 80% body weight (males) and 65% body weight (females)
rest 2:00
D.AMRAP strict bar dips
rest as needed b/t ‘d’ and ‘e’
E.deadlift @ 86% X 1 X 6; rest 40-90 seconds  b/t
F.post breathing

01.06.17

Fitness
A1.clean grip deadlift @ X111 (re-set @ bottom) X 5-7 X 4; rest w/5 slow reps of cat/cow
A2.pike  push-ups X 5-9 X 4; rest w/special shoulder #1 (back of hand down) X 30 seconds ea
B.AMRAP in 8:00
6 burpees over hurdle @ 20/16
8 ring rows
10 box step-ups @ 24/20
C.post breathing

Performance
A.4 rounds for time
row 400 meters
10/5 strict pull-ups
10 thrusters @ 95/65
B.Z1 for 3-5:00
C. post breathing

01.05.17

Fitness
A1.knees-to-elbows X 6-10 X 4; rest w/10 alt wrestler’s bridges
A2.ring FLR X 10-20 seconds X 4; rest w/special shoulder #2 for 20 seconds ea
A3.run 400 meters/row 400 meters @ 85% (alternate-row twice and run twice) X 4; rest 90 seconds
B.post breathing

Performance
A.deadlift @ 82% X 1 X 8; rest 30-70 seconds  b/t
B. In 10:00, work up to a heavy 5 rep CGBP @ 20X0
C.CGBP @ 85% of part ‘b’ X 5 X 5; rest 30-60 seconds
D.run @ 85-90% X 45 seconds X 6; rest 45 seconds
E.post breathing

01.04.17

Fitness
A.30 minute block
-front squat @ 31X1 X 5
-90/90 rotation X 4 (alt)
-6-8 pull-ups
-OA lat stretch X 20 seconds ea
-1 heavy get-up ea side
-special shoulder #1 (palm down) X 30 seconds ea
B.post breathing
*over 15 strict pull-ups=add weight

Performance
A.EMOM for 10  sets @ 65-70% of snatch
-1 snatch + 1 OHSQ @ 2211
B.20:00 block
-100 meter shuttle (cones ~ 12.5 meters apart-8 trips to make 100)
-jump over hurdle w/180 degree turn in air X 3
-½ max reps of strict pull-ups (pronated)
-lunge w/rotation X 5 ea
-single leg seiza X 30 seconds (back and forth)
C.post breathing

01.03.17

Fitness
A1.tuck L-sit w/shoulder shrugs  X 10-30 seconds X 4; rest w/30 seconds of jefferson hang
A2.L Hang X 10-30 seconds X 4; rest w/20 seconds of bad ea side
B.for time
50 squat jumps
50 P.lette push-ups
50 hollow rocks
C.post breathing

Performance
A.deadlift @ 77% X 1 X 10; rest 20-60 seconds b/t reps
B1.3-4 bar dips X 4; rest 20 seconds
B2.P.lette push-ups w/feet on 20in box X AMRAP-2 X 4; rest 20 seconds
B3.row 250 meters @ 85% X 4; rest 90 seconds
C.post breathing

*over 10 bar dips max=add weight