02.28.17

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
D.post breathing

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
D.post breathing

02.27.17

Fitness
A.row 1,000 meters for time
B1.D-bell front squat @ 20X0 X 6-8 X 3; rest 30 seconds
B2.chin over bar hold (supinated) X 30 seconds X 3; rest w/90/90 rotation X 4 alt @ 50% tension
C.post breathing

Performance

A1.5 tuck jumps over hurdle X 3; rest w/30 second PVC balance

B1.split squat @ 2011 X 6-8 X 4; rest 30 seconds

B2.strict TTB X 6-10 X 4; rest w/elevated child’s pose X 30 seconds

C.10 second AB sprint X 4; rest~ 60 seconds b/t

D.post breathing

breathing training for this week

pre-training

3363 for 2-3:00

post-training

2-5:00 breath walk

(Breathe in 2-5 steps, breathe out same number as inhale. Attempt to increase as able.)

02.24.17

WORKOUT 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes

OR

Alternate Tester
20-16-14-12 for time
-alternate D-bell snatches @ appropriate weight
-burpees
-cals on rower

02.23.17

Fitness
A.2 broad jumps on mat X 5; rest w/ 1 prone arm hauler
B.16:00 Block
-split squats @ 20X0 X 5 ea side
-row 300 meters @ 85%
-quadruped hip CARS X 1 ea direction ea leg
C.post breathing

Performance
A1.TNG power clean and jerk @ 55-65% X 3 X 5; rest 15 seconds
A2.row 150 meters @ 90% X 5; rest 20 seconds
A3.1 prone arm hauler X 5; rest 75 seconds
B.standing hip CARS X 1 ea direction ea side (60% tension) X 3
C.post breathing

02.22.17

Fitness
A.kneeling med ball chest pass (barefoot) X 12; rest w/5 toe claws after every 4 reps
B. 3 rounds for time
run 400 meters
10 sandbag ground-to-shoulder (GTS) @ 60/45
10 over the bag burpees
*both feet must clear the bag on jump.
C.post breathing

Performance
A.30:00 Block
-3-6 strict HSPUs (back to wall)
-ring rows @ 1121 X 6-10
-run 30 seconds @ 85-90%
-foot on rig X 20 seconds ea
-1-3 MUs (kip ok if you have a strict one)
-table X 20 seconds
-AB 20 seconds @ 90%
B.post breathing

02.21.17

Fitness
A.30:00 Block
-forward/back rebound jumps for 20 seconds
-OA DB press @ 1120 X 3 ea
-special shoulder #1 (back of hand down) X 20 s ea
-barbell bent over row @ X020 X 6-8
-prone shoulder extension hold w/PVC X 30 seconds (pronated)
-bear crawl in T pattern X 60 seconds (forward, back, side, side-few steps ea)
B.post breathing

Performance
A.In 12:00, work up to a heavy 3 rep snatch (drop all)
B.15:00 Block
-front squat @ 20X0 X 3
- TTB  X 5.4.3 (men) and 4.3.2 (women)(kip ok)
-OA lat stretch X20 seconds ea
C.post breathing

02.20.17

Fitness
A.barefoot
-PVC balance 60 seconds
-walk on balls of feet 60 seconds
-single leg seiza 30 seconds ea
-walk on heels 60 seconds
B.20:00 block w/shoes
-run 60 seconds @ 85-90%
-12 russian swings (mod-to-heavy)
-prone shoulder flexion  hold w/PVC X 20 seconds
-side plank X 20 seconds ea
-bad stretch X 20 seconds ea
C.post breathing

Performance
A.AMRAP in 10:00
-5 deadlifts @ 135/95
-10 box jumps @ 24/20
15 push-ups (hand release or TNG ok)
B.Z1 for 5:00
C.5 quadruped spinal CARS @ 50% tension
D.special shoulder #1 (palm down) X 60 seconds ea
E.post breathing

02.17.17

Fitness
A1.lateral rebound jumps X 15 seconds continuous X 4; rest 30 seconds
*use small obstacle like rope on floor, p.lette, etc.
A2.barbell OH press @ X121 X 6 X 4; rest w/special shoulder #2 X 20 seconds ea
B.12:00 block
-6-8 barbell bent over rows
-crab crawl 30 seconds
-bad stretch X 20 seconds ea

Performance
A.15:00 block
-5 curtis Ps
-10 ring push-ups w/RTO if possible
-special shoulder #2 X 20 seconds ea
B.3 sets (un-timed)
-5-10 strict supinated pull-ups
-20 hollow rocks
quadruped hip CARS X 1 ea (70% tension)

02.16.17

Fitness
A.30:00 Block
-run 200 meters @ 80-90%
-quadruped hip CARS 1 each (70% tension)
-10-15 hollow rocks
-1 prone arm hauler
-heavy suitcase carry X 50 meters (switch ½ way)
B.Z1 for 5:00

Performance
A.4:00 @ 85-90%
5 box jumps @ 24/20
6 russian swings @ 55/35
7 push-ups
rest 2:00
4:00 @ 85-90%
5 hang power cleans @ 85/45
10 wall ball shots
rest 2:00
4:00 @ 85-90%
5.3 TTB
8 lunges (alt)
25 DUs
rest 2:00
@ 85-90%
row 200 meters
20 burpees
row 200 meters
10 burpees AFAP
B.Z1 for 5:00

*5 seconds b/t ttb clusters

02.15.17

Fitness
A.Max push throw w/medicine ball X 10; rest 10-20 seconds b/t attempts
B.for time
60 second ring FLR
15 hanging knee raises
15 P.lette push-ups
40 second ring FLR
12 hanging knee raises
12 P.lette push-ups
30 second ring FLR
9 hanging knee raises
9 P.lette push-ups
C.Z1 for 5:00
*hanging knee raises are knees above waist w/passive shoulders

Performance
A.In 10:00, work to a heavy single clean and jerk.
B.4 rounds for time
row 400 meters
10 STOH @ 85/45
10/5 CTB pull-ups
C.Z1 for 5:00

02.14.17

Fitness
A.3 tuck jumps on mat X 5; rest w/30 seconds PVC balance
B1.D-bell thrusters X 5 (moderate and fast-neutral grip) X 5; rest 30 seconds
B2.row 200 meters @ 90% X 5; rest 90 seconds w/ 90/90 rotation X 4 alt during rest

Performance
A.for time
run 800 meters
35 wall ball shots
25 burpees over the bar
15 power snatches @ 70%
B.Z1 for 5:00

02.13.17

Fitness
A.Max OH med ball throw X 10; rest 10-20 seconds b/t attempts
B.5 rounds for time
6 deadlifts @ 50-60%
10 NJ burpees
40 jump rope reps
C. Z1 for 5:00

Performance
A.30:00 block
-1-3 MUs
-15 hollow rocks
-bad stretch X 20 seconds ea
-run 200 meters @ 85-90%
-7.5.3 pull-up cluster (men) 3.2.1 pull-up cluster (women) kipping ok -5 seconds b/t cluster sets
-30 seconds of DUs
-AB or Row 60 seconds @ 85%
-dorsi stretch X 20 seconds ea

*kip ok on MU if you have a strict one

02.10.17

Fitness
A1.2 broad jumps on mat X 5; rest 20 seconds
A2.2 clean pulls @ 65% DL X 5; rest 20 seconds
A3.6-8 D-bell front squats @ 20X0 X 5; rest 60 seconds
B.row 150 meters @ 90% X 5; rest 60 seconds
C.post-training breathing

Performance
A.In 10:00, work up to a heavy jerk from the rack.
B.16:00 Block
-1-3 MUs (kipping allowed if you are approved for kipping)
-1 slow arm hauler
-row 200 meters @ 90%
-special shoulder #2 for 30 seconds ea
C.post-training breathing

02.09.17

Fitness
A.kneeling med ball chest pass X 10
B.AMRAP in 15:00
-row 300 meters
-10/6 P.lette push-ups
-15 wall ball shots
C.post-training breathing

Performance
A.high hang power snatch  @ ~ 60-65% X 2 X 6 EMOM
B.15-12-9-6 for time
-power cleans @ 50%
-bar facing burpees
C.Z1 for 5:00
D. post-training breathing

02.08.17

Fitness
A.Barefoot
30:00 block
-4 lateral tuck jumps over hurdle
-6-8 OA overhead presses ea side w/DB or KB
-5-6 pronated ring rows
-10 steps on knife edge of foot
-6 sprawl-to-layouts
B.post-training breathing

Performance
A.complex X 4; rest 90 seconds b/t and add weight as able
-power clean
-front squat
-push-press
-push press
-front squat
-power clean
B.15:00 Block (barefoot)
-6 split squats @ 20X0 ea leg
-5-6 strict HSPUs
-6-8 ring rows @ 1121
-prone shoulder flexion X 10-15 seconds +table X 20 seconds
C.Post Training Breathing

02.07.17

Fitness
A.15:00 Block
-5 ring blender reps ea direction
-5 slow hanging knee raises (passive shoulders)
-10 hollow rocks
-2 slow arm hauler reps (75% tension)
B.run 60 seconds @ 85% X 5; rest 60 seconds
C.post-training breathing

Performance
A.5:00 @ 85%
5 OHSQs @ 75/55
6 pull-ups
20 DUs
rest 2:00
5:00 @ 85%
5 DLs @ 95/75
6 TTB
9 box jumps @ 24/20
rest 2:00
5:00 @ 85%
25 unbroken wall ball shots
5 breaths
10 unbroken wall ball shots
row for cals w/time remaining
B.Z1 for 5:00
C. post training breathing

02.06.17

Fitness
A.DB push-press X 3 X 5-speed and position focus-neutral grip; rest w/special shoulder #2 X 20 seconds ea
B.3 rounds for time
10 strict pull-ups
10 alt cossack squats (loaded w/KB in goblet position if possible)
10 pike push-ups
C.post-training breathing

Performance
A.snatch pull @ 110% X 2 X 5; rest 60 seconds
B.AMRAP in 6:00
-6 pull-ups
-6 burpees
rest 2:00
AMCAP in 3:00 on rower
*Score is sum of reps and cals.
C.Z1 for 5:00
D. post-training breathing

02.03.17

Fitness
A1.5 inch worm reps X 5;rest 15 seconds
A2.25 second side plank ea side X 5; rest 15 seconds
A3.run 90 seconds @ 90% X 5; rest 2:00
B.cat/cow X 3 (high tension)
C.dorsi stretch X 90 seconds ea
D.post breath

Performance
A.6:00 @ 85%
5 power clean and jerks @ 50%
5  bar facing burpees
5 pull-ups
rest 3:00
6:00 @ 85%
12 wall ball shots
6 TTB
rest 3:00
6:00 @ 85%
row 200 meters
10/5 bar dips
B.Z1 for 5:00 and post breathing

02.02.17

Fitness
A.medicine ball chest pass X 2 X 5; rest w/CARS arm circles X 1 each way each side
B.for time
20 bar dips
30 push-ups
40 second chin over bar hold (supinated)
50 second hollow plank
*Perform 30 single jump rope reps each time you break a set.  Maximum 10 sets of jump rope.
C.post breath

Performance
A.clean pull @110% of clean X 2 X 4; rest 60 seconds
B.3 rounds for time
25 cal row
30 box step-ups @ 24/20
35 double unders
C.post breathing

02.01.17

Fitness
Barefoot
A1.deadlift  @ X1drop @ ~65% X 2 X 8; rest 10 seconds--speed focus
A2.2  jumps over hurdle  X 8; rest w/single leg seiza (back and forth) for 30 seconds
B.front  squat @ 31X1 X 6-7  X 3; rest w/90/90 rotation X 2 ea w/50% tension + 30 seconds
w/Shoes
C.row 250  meters @ 90%  X 4; rest 60 seconds
D.post breathing

Performance
A.In 12:00, work up to a heavy 3 rep power snatch.
B1.1-3 strict MUs X 4; rest w/table X 30 seconds
B2.run 400 meters @ 90% X 4; rest 2:00
C.post breathing