10.31.17

*Please note that all afternoon and evening sessions are canceled for Halloween.

Fitness
A.thrusters X 8-6-4-2-1; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.run 30 seconds (accelerate every 10 seconds) X 5; rest/walk 60 seconds
C.2 sets
founder X 20 seconds
twisting lunge X 5 breaths ea
special shoulder #2 X 5 breaths ea
D.breathe on back 3-5-7 for 2-5:00

Performance
A.30 Minute Block
-20 steps spiderman crawl (forward and back)
-row 250 meters @ Z2
-jump rope for 30 seconds
-founder X 20 seconds
-run 200 meters @ Z2
-14 side layouts (alt)
-10 hollow rocks
-10 toggle rolls
-jump rope for 30 seconds
B.down dog X 10 breaths
-special shoulder #2 X 10 breaths ea
-pigeon X 10 breaths ea
-breathe on back 3-5-7 for 2-5:00

Halloween!

Please remember that all afternoon and evening sessions on Tuesday, October 31 are canceled. Happy Halloween!

10.30.17

Fitness
A.4 sets @ 85-90%
row 150 meters
10 NJ burpees
rest 60 seconds b/t sets and b/t ‘a’ and ‘b’
B.3 sets @ 85-90%
8 goblet squats
15 russian swings
8 goblet squats
75 jump rope reps
rest 60 seconds b/t sets
B.½ moon X 10 breaths ea
-pike holding big toes X 10 breaths
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-5-7 for 2-5:00

Performance
A.5 sets
-front squat @ 21X1 X 3
-6-10 hanging leg circles (alt)
-10 elevated rocks
-AB 25 seconds @ 90%
-walk 60-90 seconds
B.OA lat X 10 breaths ea
-IND w/hands under feet X 10 breaths
-wrestler’s bridge X 20 (alt)
-breathe on back 3-5-7 for 2-5:00

Halloween!

Please remember that all afternoon and evening sessions on Tuesday, October 31 are canceled. Happy Halloween!

10.27.17

Fitness
A.3 rounds for time
run 400 meters
12 DB snatches (alt)
15 P.lette push-ups
30 lunges (alt)
B.bad X 10 breaths ea
-down dog X 10 breaths ea
-forward fold w/PVC X 6 breaths
-breathe on back 3-12-6 for 3-5:00

Performance

A.AMRAP in 16:00

10/6 strict pull-ups

15 thrusters @ 85/55

20 sprawls w/jump

50 meter goblet carry @ 55/35

B.pigeon X 10 breaths ea

-standing elbow pull X 10 breaths ea

-seated spinal twist X 10 breaths ea

-breathe on back 3-12-6 for 3-5:00

10.26.17

Fitness
A.30 minute block
-1-3 pull-up ladder
-spiderman crawl 20 steps
-10 hollow rocks
-10 toggle rolls
-50 meter suitcase carry (switch ½ way)
-twisting lunge X 5 breaths
-founder X 20 seconds
-sideways bear crawl X 20 reps (alt)
B.figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back 3-12-6 for 3-5:00

Performance
A.run 1,000 meters @ 85%
walk 60 seconds
+
5 sets
-10-20 push-ups @ 1111
-10 windshield wipers
-2 power snatches (drop all)
-child’s pose X 5 breaths
+
run 1,000 meters @ 85%
B.½ moon X 6 breaths ea
-figure 4 pike X 10 breaths ea
-glute bridge w/hands under feet X 6 breaths
-breathe on back 3-12-6 for 3-5:00

10.25.17

Fitness
A.5 sets
-thruster X 1.1.1 (10 seconds b/t cluster reps)
-hang 20-30 seconds
-rest 30 seconds
-AB .2 miles @ 90%
-walk 60 seconds
-tactical frog X 10 slow reps
B.side plank X 30 seconds ea
-special shoulder #1 X 10 breaths ea
-side plank X 30 seconds ea
-5 step horse stance X 60 seconds
-side plank X 30 seconds ea
-shoulder sleeper x 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance

A.5 rounds for time

1 lap crawl w/KB @ 55/35

200 meter sandbag carry @ 60/45

row 200 meters

B.90/90 internal rotation X 10 breaths ea

-90/90 external rotation X 10 breaths ea

-shoulder sleeper X 10 breaths ea

-breathe on back 3-12-6 for 3-5:00

10.24.17

Fitness
A.5 sets @ 85%
10 burpees
30 slalom jump rope reps
10 wall ball shots
run 200 meters
rest 60 seconds b/t sets
B.½ moon X 6 breaths ea
-IND w/ fingers under feet X 10 breaths
-wrestler’s bridge X 20 reps (alt)
-pigeon X 6 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets (barefoot)
-split squat @ 2011 X 5 each
-twisting lunge X 5 breaths ea
-Australian pull-ups X 6-10
-elevated rock X 10
B.run 30 seconds @ 85-90% X 5; rest/walk 60 seconds w/10 sideways rolls during rest
C.down dog X 15 breaths
-special shoulder #1 X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

10.23.17

Fitness
A.15:00 Block
-deadlift @ 1111 X 3
-OH press @ 1111 X 8
-10 slow windshield wipers (alt)
-90/90 rotations X 8 (alt-relaxed)
B.row 175 meters X 90% X 5; rest 90 seconds w/20 quadruped rocks during rest
C.special shoulder #2 X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Performance
A.3 sets @ 85%
row 500 meters
15 NJ burpees
10 TTB
15 wall ball shots
10-50 DUs
rest/walk 3:00 b/t sets
B.OA lat X 10 breaths ea
-IND w/hands under feet X 10 breaths
-wrestler's bridge X 20 (alt)
-breathe on back 3-12-6 for 3-5:00

*note: Select DU # that can be accomplished in ~ 60 seconds or less.  Take into account your current DU ability.

10.20.17

Fitness
A.AMRAP in 16:00
run 200 meters
crawl 1 length
10 decline push-ups @ 24/20
20 second tuck hang
B.side plank X 30 seconds ea
-½ moon X 6 breaths ea
-figure 4 pike x 6 breaths ea
-glute bridge w/hands under feet X 10 breaths
-forward fold w/PVC X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.for time
run 800 meters
10 deadlifts @ 50%
10/6 ring push-ups
run 400 meters
12 deadlifts @ 50%
16/9 ring push-ups
run 200 meters
14 deadlifts @ 50%
22/12 ring push-ups
100 meter sandbag run @ 60/45
B.sphinx X 60 seconds
-special shoulder #1 X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

10.19.17

Fitness
A.thrusters X 10-8-6-4-2; rest w/20 seconds of elevated child’s pose + 30 second walk-add weight ea set
B.5 sets
-row 250 meters @ 85-90%
-rest 30 seconds
-sideways ½ roll (lower body) from sphinx  X 10 (alt)
-rest 30 seconds
C.OA lat X 10 breaths ea
-IND w/fingers under feet X 10 breaths
-special shoulder #2 x 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30 minute Block
-run or row @ Z2 for 60 seconds
-crawl w/layouts X 60 seconds
-10-15 hollow rocks
-toggle roll X 10
-jump rope 45 seconds
-50 meter suitcase carry (switch ½ way)
-½ roll (lower body) from sphinx X 10 (alt)
B.penguin X 6 breaths
-90/90 external rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

*Choose crawl-bear, spiderman, etc.

10.18.17

Fitness
A.4 sets @ 85%
AB .3 miles
run 200 meters
20 lateral box step-ups (10 ea side)
10 rings rows
5 sprawl-to-layouts
rest 2:00 b/t sets
B.½ moon X 6 breaths ea
-pike holding big toes X 6 breaths
-wrestler’s bridge X 10 slow reps (alt)
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 sets
-AB 30 seconds @ 85-90%
-walk 30 seconds
-5 slow reps of swan
-½ moon X 5 breaths ea
-back squat @ 2111 X 5
-twisting lunge x 5 breaths ea
-rest 30 seconds
B.IND w/hands under feet X 6 breaths
-standing elbow pull X 6 breaths ea
-seated spinal twist X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00

10.17.17

Fitness
A.3 rounds for time
row 500 meters
21 russian swings @ 55/35
15 p.lette push-ups
B.Barefoot
-windshield wipers X 30
-quadruped rocks X 30
-hang X 60 seconds
-seated spinal twist X 10 breaths ea side
-breathe on back 4-7-8 for 3-5:00

Performance

A.AMRAP in 15:00

run 200 meters

20 DUs

10 burpee box step-ups @ 24/20

10 pull-ups

B.front plank X 20 seconds

-pike holding big toes X 6 breaths

-front plank X 20 seconds

-OA lat X 6 breaths

-front plank 20 seconds

-down dog X 15 breaths

-breathe on back 4-7-8 for 3-5:00

10.16.17

Fitness
A.5 sets
-8 knees-to-elbows @ 1111
-10 alternating sideways apes
-10 reps (alt) special shoulder #1
-8 barbell bent over rows @ 1011
-hollow plank X 20 seconds
-forward fold w/PVC X 5 breaths
B.OA lat X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-penguin X 10 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.row 800 meters @ 85%
walk 60 seconds
+
5 sets
-3 clean pulls @ 100% of clean (drop all)
-5 bar dips @ 1111
-forward fold w/PVC x 5 breaths
-rest 30 seconds
+
row 800 meters 5-10 seconds faster than 1st time
B.½ moon X 6 breaths ea
-glute bridge w/hands under feet X 6 breaths
-penguin X 6 breaths
-90/90 internal rotation X 6 breaths ea
-breathe on back 4-7-8 for 3-5:00
*more than 10 dips = add weight

10.13.17

Fitness
A.30 Minute Block
-row or AB 60 s @ Z2
-DB OH press (pronated) @ 1111 X 6-8
-cobra X 5 breaths
-toggle roll X 10
-row or AB 60 seconds @ Z2
-founder X 20 seconds
-jump rope X 30 seconds
-HS pike hold X 20-30 seconds
-child’s pose X 5 breaths
B.pike holding big toes X 10 breaths
-windshield wipers X 20 (alt)
-special shoulder #2 X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00
*note: Feet on box for HS pike hold if possible.

Performance
A.AMRAP in 20:00
-run 200 meters
-1 length traveling DUs
-25/15 push-ups
-15 russian swings @ 55/35
-100 meter sandbag carry @ 60/45
B.dorsi X 10 breaths ea
twisting lunge X 10 breaths ea
-up dog X 6 breaths ea
-bretzel X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

10.12.17

Fitness
A.AMRAP in 16:00
-run 200 meters
-10 sandbag GTS @ 60/45
-10/5 pull-ups
-20 lunges (alt)
B.bad X 10 breaths ea
-OA lat X 10 breaths ea
-dorsi X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.3 sets
-run 600 meters, row 700 meters, AB .75 mile @ 85% (1 per set, must do all 3)
-elevated cossack squat X 12-15 ea side
-supinated pull-ups @ 1311 X 5-6
-OA lat stretch X 5 breaths ea
-ring rows X 8-10
-forward fold w/PVC X 5 breaths
-walk 30-60 seconds
B.cobra X 6 breaths
-seated spinal twist X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.11.17

Fitness
A.15:00 Block (barefoot)
-5 thrusters from rack
-side plank X 20 seconds ea
-standing elbow pull X 5 breaths ea
-rib pull X 5 breaths ea
B.4 sets
-AB 30 seconds @ 90%
-walk 30 seconds
-twisting lunge X 5 breaths ea
C.90/90 internal rotation X 10 breaths ea
-special shoulder #1 x 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.for total work time
AB ½ mile
20 TTB
rest 60 seconds
35 cal row
35 wall ball shots
rest 60 seconds
15/10 pull-ups
30 burpees over hurdle @ 21/18
B.pike holding big toes X 10 breaths
-special shoulder #1 X 10 breaths ea
-glute bridge w/hands under feet X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.10.17

Fitness
A.5 sets @ 85%
-row 250 meters
-10 sprawls
-50 meter farmer’s carry
-20 squats
-30 slalom jump rope reps
rest 90 seconds b/t sets
B.figure 4 pike X 10 breaths ea
-penguin X 10 breaths
-pigeon X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.30 minute Block
-run 30 seconds @ 90%
-walk 60 seconds
-3 power cleans b/t 75-85% (drop all)
-elevated child’s pose X 6 breaths
-5-6 belly-to-wall HSPU
-special shoulder #2 X 6 breaths ea
-run 30 seconds @ 90%
-walk 60 seconds
-hang 30 seconds
B.shoulder sleeper X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

10.09.17

Fitness
A.3 sets
-run 200 meters @ 85%
-walk 30 seconds
-clean grip DL @ 1111 X 3-5
-10-20 windshield wipers (alt)
-run 200 meters @ 85%
-ring push-ups X 5-8
-special shoulder #1 X 5 breaths ea
-walk 30 seconds
B.IND w/fingers under feet X 10 breaths
-sphinx X 60 seconds
-seated spinal twist X 10 breaths ea
-breathe on back @ 2-8-4 for 3-5:00

Performance
A.6 sets
-10 sprawl-to-layouts
-20 second L-hang
-6 shoulder rolls from seiza (alt)
-cobra X 20 seconds
-5 step horse stance X 30 seconds
-skip rope x 30 seconds
-row or run 60 seconds @ Z2
B.½ moon X 10 breaths ea
-down dog X 10 breaths
-child’s pose X 10 breaths
-breathe on back @ 2-8-4 for 3-5:00

10.06.17

Fitness
A.5 sets
-5-7 knees-to-elbows
-founder X 20 seconds
-twisting lunge X 5 breaths ea
-Australian pull-ups X 5-8
-8 sideways apes (alt)
-OA lat X 5 breaths ea
-ring FLR X 15-20 seconds
-child’s pose X 5 breaths
B.wrestler’s bridge x 20 (alt)
-90/90 internal rotation X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.5 rounds for time
run 200 meters
15 wall ball shots
10 pull-ups
B.pike holding big toes X 10 breaths
sphinx X 60 seconds
windshield wipers X 20
OA lat X 10 breaths ea
breathe on back 4-7-8 for 3-5:00

10.05.17

Fitness
A.In 9:00, work to a heavy 3 rep thruster
B.for time
AB ½ mile
12 thrusters @ ~60% of part ‘a’
row 400 meters
12 thrusters
run 400 meters
12 thrusters
C.bad X 10 breaths ea
-special shoulder #1 X 10 breaths ea
-down dog X 10 breaths
-breathe on back 4-7-8 for 3-5:00

*thrusters on part ‘a’ should be from rack.  Thrusters may be from floor or rack on part ‘b’ (based on student.

Performance
A.2 sets @ 80%
AB 1/2 mile
30 sprawls
200 meter sandbag carry @ 60/45
row 500 meters
10 OH med ball throws @ 20/14
30 second tuck hang
30 seconds of DUs
30 second tuck hang
30 seconds of DUs
B.dorsi X 10 breaths ea
single leg seiza X 5 breaths ea
child’s pose X 10 breaths
breathe on back 4-7-8 for 3-5:00

8 am On Friday

The 8 am session this Friday, October 6 is canceled.  We apologize for the inconvenience.

10.04.17

Fitness
A.15-12-9-6-3 for time
burpees
*Complete a 100 meter sandbag run after each set of burpees. Tester ends w/final run after the set of 3. 5 runs total.
B.3 sets
hang 30 seconds
12 hollow rocks
child’s pose X 6 breaths
C.breathe on back 4-7-8 for 3-5:00

Performance
A.3 sets
-snatch grip DL @ 1111 X 5
-ring push-ups w/RTO X 6-10
-special shoulder #1 X 5 breaths ea
-push-ups @ 1111 X AMRAP-2
-twisting lunge X 5 breaths ea
-run or row 800 meters @ 85%
-walk 30-45 seconds
*must run and row
B.down dog x 10 breaths
up dog X 5 breaths
seated spinal twist X 10 breaths
breathe on back 4-7-8 for 3-5:00

10.03.17

Fitness
A. row 400 meters @ 85%
rest 30 seconds
+
3 sets
6 snatch grip DLs @ 1111
quadruped rock X 10-15
+
row 400 meters @ 85%
+
3 sets
forward fold w/PVC 5 breaths
-6-10 bar dips
+
row 200 meters X 2; rest 30 seconds b/t (faster than 400 pace)
B.90/90 external rotation X 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00

Performance
A.30:00 Block (barefoot)
-jump rope 30 seconds
-duck walk 20 steps
-twisting lunge X 5 breaths ea
-jump rope 30 seconds
-5 dragon flags
-sideways roll (lower body) X 8 (alt)
-ring superman X 10 seconds
-down dog X 5 breaths
-founder X 20 seconds
-floor german hang X 5 breaths
B.90/90 external rotation X 10 breaths ea
bretzel X 10 breaths ea
breathe on back 4-7-8 for 3-5:00

10.02.17

Fitness
A.30:00 Block (barefoot)
-1-3 pull-up ladder
-crab crawl 30 seconds
-front plank X 20 seconds
-special shoulder #1 x 6 breaths
-DB bent over rows X 6-8
-tuck sit X 15 seconds
-jump rope 30 seconds
-twisting lunge X 5 breaths ea
B.pike while holding big toes x 10 breaths
-up dog X 6 breaths
-breathe on back 4-7-8 for 3-5:00

Performance
A.4 sets
-barbell bent over row X 6-8
-OA lat X 5 breaths ea
-run 200 meters @ 90%
-walk 30 seconds
B.3 sets (barefoot)
-split squat @ 2011 X 6 ea
-pike while holding big toes X 6 breaths
C.glute bridge X 10 breaths
-seated spinal twist X 10 breaths ea
-breathe on back 4-7-8 for 3-5:00