04.28.17

Fitness
A.work to a heavy single deadlift in 12:00
B.4 rounds for time
run 200 meters
10 sprawl-to-layouts
5 pull-ups

Performance

A.15:00 block

-clean and jerk @ 60% X 2 (drop all)

-10 P.lette push-ups @ 21X1

-special shoulder #2 X 20 seconds each

B.run 30 seconds @ 85% X 6; rest/walk 30 seconds

*elevate feet on p.lette push-ups to make 10 @ tempo challenging

04.27.17

Fitness
3 sets (no rush,keep moving)
-run or row 400 meters
-5 inch worm reps
-50 meter suitcase carry (switch ½ way)
-90/90 rotations X 6 (alt)
-3 reps ea of windmill
-10 hanging knee circles (alt) w/passive shoulders
-founder X 20 seconds

Performance
A.for time
60 cal row
50 NJ burpees
40 box step-ups @ 24/20
30 TTB
20 hang power snatches @ 50%
10 jumps over hurdle @ 24/20
B.Z1 for 3-5:00

04.26.17

Fitness
A.25:00 Block
-6 front squats @ 21X1
-8 OA rows ea side @ X020
-tuck sit X 20 seconds
-special shoulder #1 X 20 seconds ea
-90/90 external rotation x 20 seconds ea

Performance
A.snatch @ 60% X 2 X 5; rest 60 seconds
B.20:00 Block
-front squat @ 20X0 X 10
-supinated pull-up X 5
-50 meter waiter’s carry (switch ½ way)
-90/90 external rotation X 30 seconds ea
*add weight to pull-ups if max is 10 or more

04.25.17

Cycle Re-tests
Fitness
A.AMRAP in 30:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
30 box step-ups @ 24/20
B.Z1 for 5:00

*compare to 030717

Performance
A.max standing broad jump (barefoot on mat) best of 3 attempts
B.AMRAP lateral jumps over hurdle 16/12 in 30 seconds (3 attempts max)
C.for times
row 250 meters X 2; rest 2:00
run 300 meters X 2; rest 2:00
D.Z1 for 5:00
*compare to 030717

04.24.17

Cycle Re-tests
Fitness
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score.
B.max wattage on rower in 10 pulls(best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score
B.15:00 block
-50 meter OH carry w/KBs or DBs
-60 second crab crawl
-2 OH med ball throws
-elevated child’s pose X 5 slow breaths
-bad X 5 slow breaths ea side

*compare to 030617

Performance
A.AMRAP in 35:00
run/row 800 meters
8 wall walks
40 DUs
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
*Must alternate run and row.  Start with your choice, just make a note of which one you start with
*compare to 030617

04.21.17

Fitness
A.15 second AB sprint X 6; rest 90 s-2:00
B.4 sets (no rush,keep moving)
-ring FLR X 20 seconds
-10 hollow rocks
-bad stretch X 20 seconds ea
-side plank X 20 seconds ea
-tuck sit X 15 seconds
-special shoulder #1 (palm down)  X 15 seconds ea

Performance
A.In 12:00, work up to a heavy 3 rep back squat @ 21X1
B.for time
50 cal row
40 box step-ups @ 24/20
30 NJ burpees
20 russian swings @ 55/35
rest 30 seconds
20 russian swings
30 NJ burpees
40 box step-ups
50 cal row
*You must rest 30 seconds in the middle.  Score is total time for completion (including 30 sec mandatory rest).

Swim Clinic

When: Saturday, April 22 from 8 am-9 am
Where: Crawfish Aquatics on Bluebonnet
Cost: $15 (pay at the Mindbody store)

Spend an hour getting expert swim technique coaching by the folks at Crawfish Aquatics!  Register by Thursday, April 20.
*There is no Open Gym this Saturday.

Mindbody Store:
https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=41667&partnerID=0&catid=

04.20.17

Fitness
A.In 12:00, work to a heavy 3 rep DL @ X111
@ 80% for 20:00
-AB 30 seconds
-10 NJ burpees
-10 knees-to-elbows
-10 alternating lunge steps
-70 jump rope reps
-100 meter sandbag carry @ 60/45

Performance
A.1 broad jump @ 85-90% effort X 12; rest 20 seconds
B.run 45 seconds @ 90% X 5; rest/walk 90 seconds
C.5 sets
-founder X 25 seconds
-toggle roll X 10
-ring superman X 10 seconds
-thoracic bridge X 10 alt (back and forth w/1 sec hold)

04.19.17

Fitness
A.row 500 meters for time
rest 2:00 b/t ‘a’ and ‘b’
B.3 rounds for time
15 wall ball shots
15 ring rows
rest 2:00 b/t ‘b’ and ‘c’
C.run 400 meters for time


*Score is sum of total work time.

Performance
A.3 muscle cleans @ 60-65% X 8; rest 30 seconds
B.20:00 Block
-deadlift @ X111 X 3
-ring dips @ 2011 X 5-6
-special shoulder #2 X20 seconds ea
-6 slow knock knee squats

04.18.17

Fitness
A.15:00 Block
-3 back squats @ 21X1
-2-5 ring pull-ups (neutral grip)
-loaded shoulder flexion X 20 seconds
B.5 sets
-12 russian swings
-4 breaths
-10 P.lette push-ups
-4 breaths

Performance

A.lateral/forward/back rebound jumps over hurdle X 20 seconds X 5; rest w/single leg seiza X 20 seconds ea

B.row 35 seconds @ 90% X 6; rest 90 seconds

C.EMOM for 10 sets

-even sets: 5 hanging leg raises

-odd sets: front plank X 20 seconds 

Mix and match jumps at will.

04.17.17

Fitness
4 sets (no rush, keep moving)
-run or row 400 meters @ Z2
-30 second front plank
-50 meter goblet carry
-30 second founder
-10 hanging leg raises (passive shoulders)
-2 reps arm haulers @ 50% tension
-2 get-ups ea side

Performance
@ 80% for 40:00
-run/row 800 meters (alternate)
-15 burpee box step-ups @ 24/20
-10 sandbag get-ups (start from standing-bag on shoulder)
-12/6 strict pull-ups
-12 hindu push-ups

*Alternate row with run. Start w/either one you want.

Swim Clinic

When: Saturday, April 22 from 8 am-9 am
Where: Crawfish Aquatics on Bluebonnet
Cost: $15 (pay at the Mindbody store)

Spend an hour getting expert swim technique coaching by the folks at Crawfish Aquatics!  Register by Thursday, April 20.
*There is no Open Gym this Saturday.

Mindbody Store:
https://clients.mindbodyonline.com/Pages/OnlineStore.aspx?studioid=41667&partnerID=0&catid=

04.13.17

Fitness
A.21-15-9 for time
row (cals)
thrusters  @ 65/45
B1.founder X 20 second X 3; rest 30 seconds
B2.front plank X 20 seconds X 3; rest 30 seconds

Performance
A.3 hang  muscle snatches @ 60-65% X 8;rest 30 seconds (rapid fire)
B.15-12-9-6
-deadlift @ 60%
-burpees over the bar
-ring push-ups
C. walk on knife edge of foot X 20 steps

04.12.17

Fitness
A.30:00 Block
-deadlift @ X111 X 5
-pike push-ups X 5-6
-OA DB/KB row @ X020 X 8 ea side
-OA lat stretch or bad stretch X 30 seconds ea side (alternate b/t the two ea set of the block)

Performance
@ 80% for 42:00
row 600 meters
10 weighted box step-ups
20/10 P.lette push-ups
50 meter goblet carry (KB)
run 600 meters
100 meter sandbag carry @ 60/45
5 commando pull-ups ea side
*use d-bells held @ side for weighted box step ups

Commando Pull-ups
https://www.youtube.com/watch?v=-NiAbo__QcU&index=6&list=PLBP8rv7I4WCJF3XEg11DHcQpxTgrKeXAc

04.11.17

Fitness
A.@ 80% for 35:00
-AB 60 seconds
-50 meter waiter’s carry (switch ½ way)
-60 single jump rope reps
-row 400 meters
-15 sprawls
-10 ring rows
-run 400 meters

Performance
A.3 push-jerks @ 60-65% X 8; rest 30 seconds (rapid fire)
B.20:00 Block
-2 OH med ball throws
-front squat @ 21X1 X 3
-ring rows @ X020 X 8-10
-elevated child’s pose X 30 seconds
-6 slow skier squats

04.10.17

Fitness
A.15:00 Block
-5 front squats @ 31X1
-5 supinated pull-ups Or 20 second chin over bar hold
-elevated child’s pose X 20 seconds
B.E2MO2M for 8 sets
odd=20 russian swings
even=5 reps CGBP @ 21X1

Performance
A.1 max tuck jump X 20; rest 10 seconds b/t jumps
B.run 35 seconds @ 90-95% X 6; walk 2:00
C1.tuck sit X 15-20 seconds X 5; rest w/prone PVC shoulder extension X 15 seconds
C2.Founder X 15 seconds X 5; rest w/90/90 external rotation X 15 seconds ea

04.07.17

Fitness
30:00 Block
-50 meter suitcase carry (switch ½ way)
-ring FLR X 20 seconds
-90/90 Internal Rotation X 20 seconds each
-tuck sit X 20 seconds
-Goblet carry 50 meters
-15 hollow rocks
-run or row 60 seconds @ Z2

Performance
A.back squat @ 31X1 X 3 X 4; rest w/ 90/90 external rotation X 20 seconds ea
B.4 rounds for time
run 200 meters
15 wall ball shots
7 TTB

04.06.17

Fitness
A.work to a heavy 5 rep back squat @ 21X1 in 12:00.
B.AMRAP in 12:00
-run 200 meters
-6 pull-ups
-9 NJ burpees
-12 russian swings
C.Z1 for 3-5:00

Performance
A1. 2 broad jumps @ 80-85% effort X 5; rest w/14 steps slow bear crawl
B.row 25 seconds @ 90% X 6; rest 90 seconds
C1. ring superman X 10 seconds X 3; rest 0
C2.side plank X 20 seconds ea X 3; rest w/10 slow quadruped rocks

04.05.17

Fitness
A.12 second AB sprint X 5; rest 75-90 seconds
B1.3-D plank (hollow, side, side) X 20 seconds ea X 4; rest w/5 reps of table
B2.50 meter DB or KB OH carry (2 hands) X 4; rest 0
B3.Founder X 20 second X 4; rest w/30 seconds slow bear crawl

Performance
A.5 muscle cleans @ 50-55% (rapid fire) X 5; rest 45 seconds
B.15:00 Block (barefoot)
-deadlift @ X111 X 5
-OA OH press (DB or KB) @ X110 X 5 ea
-6 slow knock knee squats

04.04.17

Fitness
A.@ 80% for 30:00
-run 400 meters
-10 sprawl-to-layouts
-10 knees-to-elbows
-row 300 meters
-10 sandbag ground-to-shoulder (GTS) @ 60/45
-crab crawl 30 seconds

Performance
A.(barefoot) jump-turn-jump over hurdle X 10 X 5; rest w/45 seconds of balance on PVC
B.run 25 seconds @ 85-90% X 7; rest/walk 50  seconds
C1.founder X 30 seconds X 3; rest 30 seconds
C2.front plank X 30 seconds X 3; rest 30 seconds

04.03.17

Fitness
A.work up to a heavy 2 rep deadlift @ X111 in 12:00.
B.15-12-9-6 for time
-p.lette push-ups
-jump squats
-ring rows
C.Z1 for 5:00

Performance
@ 80% for 36:00
run 400 meters
10/5 strict pull-ups
5 wall walks
row 400 meters
20 box step-ups @ 24/20
20 russian swings
10/5 bar dips