07.14.15

Fitness
A.5 rounds for time
5 DLs @ ~60% (drop all)
6 pike push-ups
7 strict pull-ups
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

Performance
A.15-12-9 @ 98%
russian swings @ 55/35
burpees
rest 7-8 minutes
B.row 750/600 meters @ 98%
rest 7-8 minutes
C.15-12-9 @ 98%
russian swings @ 55/35
burpees
D.Z1 row and or run for 8-10 minutes
E.DB external rotations @ 3020 X 5-6 each
F. floor German hang X 30 seconds

07.07.15

Fitness
A.3:00 @ 85% X 2
5 pull-ups
10 russian swings @ 55/35
10 box step-ups @ 24/20
rest 2:00 b/t sets
B.@ 85% X 2
12 burpees
row 500/400
rest 2:00 b/t sets
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds

Performance

A.3 sets @ 98%

20 wall ball shots @ 20/14

20 russian swings @ 55/35

20 burpees

rest 6-8 minutes b/t sets

B.row and/or run @ Z1 for 10:00

C.accumulate 90 seconds in hollow plank

07.01.15

Fitness
A1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.prone PVC pass throughs X 5 (slowly) X 3; rest 90 seconds
B.3 sets @ 95%
14-12-10 reps
russian swings @ 55/35
jumping lunges (alt)
rest
rest 3-4:00 b/t ea set

Performance
A.clean and jerk @ 60% X 1 X 10; rest as needed
B.4:00@ 85%
5 pull-ups
10 wall ball shots @ 20/14
15 double unders
rest 2:00
4:00 @ 85%
6 STOH @ 75/45
12 box step-ups @ 24/20
Run 100 meters
rest 2:00
For completion @ 85%
Row 500 meters
Run 400 meters

06.30.15

Fitness
A.4:00 @ 85%
4 burpees (no jump)
6 ring rows
8 hollow rocks
rest 2:00
4:00 @ 85%
row for meters
rest 2:00
4:00 @ 85%
10 wall ball shots
100 meter sandbag carry
rest 2:00
run 800 meters @ 85%
B1.Cuban  rotations @ 4020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds

Performance
A.handstand opener X 20 seconds X 2; rest as needed
B.work to a heavy 3 rep CGBP @ 20X0 in 6 sets
C.3 sets @  98%
2:00
5 russian swings @ 55/35
6 jumping  lunges
7 burpees
Rest 6:00 b/t sets

06.16.15

Fitness
A.15-12-9 reps for time
deadlift @ 60% (drop all)
bar dips
B1.15 hollow rocks X 2; rest 30 seconds
B2.L-sit X 10 seconds X 2; rest 60 seconds

Performance
A1.CGBP @ 20X0 X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.3 sets @ 99%
12 russian swings @ 55/35
9 burpees
row 150/125
rest 5:00 b/t sets

01.29.15

Fitness
A.for time
run 600 meters
CGBP @ BW/.75 BW X 20
20 strict pull-ups
20 dips
40 box step-ups @ 24/20
run 400 meters
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.dumbbell external rotation @ 3010 X 6 X 2; rest 20 seconds

Performance

A.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

rest 7:00-8:00

B.15-12-9 @ 99% for time

burpees

pull-ups

rest 7:00-8:00

C.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

01.20.15

Fitness
A.21-15-9 reps for time
deadlift @ 135/95
dips
B1.bar protraction stretch X 30 seconds X 2; rest 0
B2.single leg hamstring PNF X 60 seconds each X 2; rest 0

Performance
A.3 sets for times @ 99%
5 burpees
7/5 CTB pull-ups
row 500/400 meters
rest 6:00 b/t sets
B1.straddle PNF X 75 seconds X 1; rest 20 seconds
B2.single leg hamstring PNF X 40 seconds each X 1

01.16.15

Fitness
A.for time
row 50 cals
40 burpees
30 russian swings @ 55/35
20 walking lunge steps
run 400 meters
B. side plank X 30 seconds each sidee X 2; rest as needed

Performance
A.In 8 minutes, work up to a heavy 3 rep push-press.
B.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining
rest 5:00
C.for 90 seconds @ 99%
10 wall ball shots @ 20/14
10 russian swings @ 55/35
rest 5:00
D.for 90 seconds @ 99%
15 burpees AFAP
row (m) for time remaining

10.29.14

Fitness
A1.6-8 ring blenders (each direction) X 3; rest 45 seconds
A2. 6 bridge rotations (alternating) X 3; rest 90 seconds
B. 4 sets all out
odd sets:
10-8-6 reps of-
burpees (no jump)
squat jumps (as high as possible)
even sets:
row 550/450 meters
rest ~5:00 b/t sets

Performance

A.In 12 minutes, work up to a heavy 2 rep snatch (7 seconds b/t reps)

B1.front squat @ 20X0 X 3 X 4; rest 30 seconds

B2.handstand push-ups X AMRAP-1 X 4; rest 30 seconds

B3.archer ring rows X AMRAP-1 X 4; 2:00

10.27.14

Fitness
AMRAP in 12:00
40 step-ups @ 24/20
30 push-ups
20 ring rows
rest 4:00
run 800 meters for time

Performance
@ 99%
18-12-6 reps
russian swings @ 55/35
burpees
rest 9:00
18-12-6 reps
thrusters @ 75/45
pull-ups
rest 9:00
18-12-6 reps
russian swings @ 55/35
burpees

10.22.14

Fitness
for time
15-12-9 reps of--
deadlift @ 135/95
burpees over the bar
run 400 meters after burpees every set (3 total runs-clock stops on run)

Performance
A. 3 sets @ 98% for 2:00
5 pull-ups
6 alternating jumping lunges
7 burpees
rest 6:00 b/t each set--SPEED
B. accumulate -
90 seconds in hollow plank
90 seconds in ring FLR; rest as needed-alternate as desired

10.20.14

Fitness
A1. L-sit X 6-8 seconds X 3; rest 30 seconds
A2. Active hang for 30 seconds X 3; rest 60 seconds
B. 3 sets all out
10 russian swings @ 55/35
15 squat jumps
row 250/200
rest 5-6 minutes b/t sets

Performance
A.for time
30 box jumps @ 24/20 (step-down)
row 30 cals
100 meter KB carry @ 55/35
run 400 meters
B1. run 30 seconds @ 90% X 3; rest 30 seconds
B2. row 30 seconds @ 90% X 3; rest 30 seconds

*One KB per athlete is used on the carry.

10.16.14

Fitness
A1. ring FLR to superman (2 sec hold) X 6-8 reps X 3; rest 30 seconds
A2. strict toes-to-bar @ 1030 X 5-6 X 3; rest 90 seconds
B. 3 sets for 90 seconds @ 99%
6 burpees AFAP
6 russian swings @ 55/35
rest ~ 5 minutes b/t sets

Performance
A. For time
Row 500 meters
50 wall ball shots @ 20/14
50 double unders
50 burpees
Run 400 meters

*Compare time to December 17, 2013.

10.13.14

Fitness
for time
20 thrusters @ 85/55
30 cal row
40 push-ups
run 400 meters
40 push-ups
30 ring rows
20 thrusters @ 85/55

Performance

A. 3 sets @ 98% for 90 seconds

6 thrusters @ 75/45

6 pull-ups

rest 5:00 b/t each set

B. EMOM for 8 sets

odd sets=4 ring blenders each direction

even sets=20 seconds hollow plank

10.10.14

Fitness
A1. ring rotation X 10 seconds each position (side plank, FLR, side plank) X 4; rest 45 seconds
A2. swan on rings w/ 5 seconds pause @ top X 3 X 4; rest 90 seconds
B. 4 sets @ 99%
30 seconds of goblet squats @ 55/35
row/AD 30 seconds
rest 4-5 minutes b/t sets

Performance
for 5:00 @ 85%
10 pull-ups
10 STOH @ 75/45
10 box jumps @ 24/20 (step-down)
rest 2:00
for 5:00 @ 85%
row 300/200
then, w/ time remaining
12 wall ball shots
20 double unders
rest 2:00
for completion @ 85%
AD .5 miles
run 600 meters
rest 2:00 (if not the final piece)
*athlete determines order of MAP pieces

10.09.14

Fitness
for time
row 1,200/1,000 meters
150 single jump rope reps
20 no push-up burpees
run 200 meters w/ medicine ball @ 20/14

Repeat tester--compare to 043014

Performance

A1. ring FLR (supinated) X 15-20 seconds X 3; rest 60 seconds

A2. strict toes-to-bar @ 1020 X 6-8 X 3; rest 90 seconds

B. 3 sets @ 99%

12 russian swings @ 70/55

12 burpees

rest 3:30 b/t each set

09.25.14

Fitness
A1. back squat @ 20X0 X 5-7 X 3; rest 60 seconds
A2. pike push-ups or handstand push-ups @ 20X0 X 5-7 X 3; rest 90 seconds
B. barbell bent over row @ X010 X 5-7 X 3; rest 90 seconds

Performance
A. 5 sets @ 99% for 30 seconds
odd sets (1,3,5)
burpees AFAP
even sets (2,4)
row or AD
rest 3:00 b/t each set
B1. L-sit X 10 seconds X 3; rest 30 seconds
B2. alternating hanging leg circles X 6 X 3; rest 75 seconds

07.15.14

Fitness
A. 5 sets FAST
5 russian swings @ 55/35
10 burpees
run 200 meters
rest/walk for 4:00 b/t sets
B. trap 3 raise @ 1020 X 8-10 X 2; rest 60 seconds

Performance
2 sets @ 85-90% MPE
2:00
row for meters
rest 2:00
2:00
box jumps @ 24/20 (step down)
rest 2:00
2:00
wall ball shots @ 20/14 in sets of 6-10
rest 2:00
run 2:00
rest 2:00
2:00
burpees (no jump)
rest 2:00

02.20.14

Fitness
A. power snatchX 3 X 5; rest 90 seconds
B. 2 sets FAST
run 200 meters
15 kb swings @ 55/35
20 jump squats
10 swings @ 55/35
run 200 meters
rest 8-10 minutes b/t sets

Performance
A. back squat X 5 X 3; rest 90 seconds (moderate weight)
B. close grip bench press X 8 X 3; rest 90 seconds (moderate weight)
C. 1-3 muscle-ups on the minute for 5 minutes

02.17.14

Fitness
5 rounds for time
run 200 meters
20 box step-ups @ 24/20
10 pull-ups

Performance
3 sets @ 98%
2 sets of -
15 kb swings @ 55/35
15 burpees
+
row 250/200
rest 12 minutes