08.05.16

Fitness
A.for time
60 cal row
50 squats
40 second chin over bar hold
30 burpees
20 lunge steps
Run 400 meters
B.ring rows @ X020 X 5 X 2; rest 60 seconds

Performance
A.15:00 block
-4 turkish get-ups (alternating-2 ea side)
-5 weighted pull-ups
-pigeon X 20 seconds
B.15:00 block
-run/row 400 meters @ Z2
-hollow plank X 30 seconds

07.13.16

Fitness
A.for time
50 cal row
40 thrusters @ 45/25
30 V-ups
20 pull-ups
Run 400 meters
B.side plank X 25 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 82% X 1-3 X 4; bad PNF X 15 seconds ea
B1.back squat @ 20X0 X 3-2-2; rest 30 seconds
B2.pronated ring rows @ 1020 X 6-8 X 3; rest 2:00 w/15 seconds of pec PNF
C.~ 10:00 of Z2 as time allows

07.01.16

Fitness
For time
Row 800 meters
30 wall ball shots @ 20/14
30 russian swings @ 55/35
30 push-ups
100 jump rope reps
30 knees-to-elbows
30 box step-ups @ 24/20
Run 800 meters

Performance
For time
Row 1,600 meters
50 wall ball shots @ 20/14
50 russian swings @ 55/35
50 p.lette push-ups
50 double unders
50 TTB
50 box jumps @ 24/20
Run 1,600 meters

06.23.16

Fitness
A.for time
Row 600 meters
30 walking lunge steps
20/10 pull-ups
100 jump rope reps
20 hollow rocks
30 squat jumps
Row 600 meters
B.side plank X 30 seconds ea X 3; rest as needed

Performance
A.snatch @ ~ 77% X 2 X 4; seated twist X 15 seconds ea
B1.front squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2. 3 CTB pull-up clusters sets X 2-6 reps ea cluster X 3; pec pnf X 15 seconds
C.Z2 as time allows (10-20:00)

*10 seconds b/t clusters reps.

06.17.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets-please record
B.Z1 for 5-10:00

04.26.16

Fitness
A.for time
50 cal AD
40 push-ups
30 jumping lunges
20 DLs @ ~40% max
50 cal row
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 25 seconds X 2; rest 25 seconds

Performance
A.12:00 block
-high hang clean @ 60% X 3 (drop all)
-rib pull X 15 seconds ea side
B.@ Z2 for 20 minutes
Run 400 meters
10 low gait PVC pass throughs
Duck walk 20 steps
Row 300 meters
50 meter suitcase carry (moderate-switch ½ way)
25 seconds arched plank

04.22.16

Fitness
A.AMRAP in 20:00
Run 200 meters
20 box step-ups @ 24/20
10 knees-to-elbows
100 meter sandbag carry @ 60/45
10 sprawl to layouts
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-hang snatch @ 60% X 3

-bretzel X 15 seconds ea side

B.2 sets @ Z2

Row 4:00

2 t get-ups ea side 

Hollow plank 20 seconds

Run 4:00

Arched plank 20 seconds

04.19.16

Fitness
A.10:00 @ 85%
Run 200 meters
10 OHSQs @ 45/35
5/3 pull-ups
Rest 5:00
10:00 @ 85%
Row 200 meters
10 P.lette push-ups
5 sandbag GTS
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.3 rounds for time
run/row 800 meters
10 sandbag get-ups @ 60/45
20 box step-ups @ 24/20
B1.hollow plank X 20 seconds X 3; rest 20 seconds
B2.arched plank X 20 seconds X 3; rest 20 seconds

*Student chooses to either run twice and row once or row twice and run once.  Must alternate.

04.15.16

Fitness
A.for time
200 meter sandbag carry
50 cal row
40 NJ burpees
30 hanging knee raises (above waist)
20 russian swings @ 55/35
200 meter sandbag carry
B1.hollow plank X 15 seconds X 2; rest 20 seconds
B2.arched plank X 15 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-clean and jerk @ 65% X 5

-pigeon PNF X 15 seconds

B.@ Z2 for 20:00

Run 400 meters

Bear crawl 1 lap

20 double unders

Row 400 meters

*do not spend more than 30 seconds on double unders

03.08.16

Fitness
A1.front squat @ 20X0 X 10-12 X 4; rest 30 seconds
A2.1-5 strict pull-ups X 4; rest 90 seconds-add weight if max is 10 or over
B.3 rounds for time
row 15 cals
20 walking lunges
25 p.lette push-ups

Performance
A.1 tuck jump over hurdle X 10; rest 20-30 seconds
B.1 vertical jump to touch X 10; rest 20 seconds
C.In 10:00, work to a heavy 2 rep front squat @ 20X0
D.3 sets @ 90%
row 250 meters
35 double unders
15 TTB
12 burpees
9 CTB pull-ups
6 handstand push-ups
rest 2:00 b/t sets

01.07.16

Fitness
for time
row 1,000/900 meters
50 box step-ups @ 24/20
200 meter sandbag carry @ 60/45
100 jump rope reps
20 hollow rocks
run 800 meters

Performance
A.10 strict MUs in 9 minutes or fewer--go for doubles if possible
B.w/a running clock every 30 seconds for 10 sets
-1 snatch @ b/t 60-65%
C.row 30 seconds X 6; rest 30 seconds--stay within 5 meters

01.06.16

Fitness
A.5:00 block
-cossack exploration for 60 seconds
- 10 alternating seated hip internal rotations
B1.D-bell OH press @ X020 X 6-8 X 3; rest 30 seconds
B2.6-8 pull-ups X 3-add weight if over 3; rest 90 seconds
C.row 30 seconds X 5; rest 30 seconds--keep within 5 meters

Performance
A.3 rounds for time
run 400 meters
20 wall ball shots
40 double unders
B.Z1 of choice for 5:00

12.29.15

Fitness
AMRAP in 20 minutes
100 meter farmer’s carry @ 55/35 (KB or DB)
5 wall walks
10 knees-to-elbows
15 wall ball shots @ 20/14
row 200 meters

Performance
10:00 @ 80%
row 400 meters (once-buy in)
+
w/time remaining-
10 NJ burpees
14 box step-ups @ 24/20
100 meter sandbag carry @ 60-45
rest 5:00
10:00 @ 85%
run 200 meters
5 GTOH (c&j) @ 95/65
20 double unders
10 hollow rocks

12.23.15

Fitness
for time
row 800 /700 meters
30 p.lette push-ups
30 DLs @ 115/75(drop all)
30 box step-ups @ 24/20
run 800 meters

Performance

AMRAP in 20 minutes

20 wall ball shots

10 TTB

5 wall walks

row 200 meters

run 200 meters

12.18.15

Fitness
A.21-15-9 reps for time
wall ball shots @ 20/14
NJ burpees
russian swings @ 55/35
B.Z1 for 5-10:00 as time allows

Performance
A.run 800 meters
35 sandbag GTS @ 60/45
row 800 meters
35 burpees
run 800 meters
B.Z1 for 5-10:00

12.16.15

Fitness
3 rounds for time
100 meter sandbag carry @ 60/45
row 400 meters
20 step-ups @ 24/20
run 400 meters
15 hollow rocks

Performance
A.front squat @ 32X1 X 6-8 X 3; rest 90 s-2:00
B1.front lever pulls X 5-7 X 3; rest 40 seconds
B2.supinated ring FLR X 10-20 seconds (f.lean if possible) X 3; rest 90 seconds
C.@ Z2 for 10-15:00 as time allows
AD or run 60 seconds
row 300 meters
50 single jump rope reps
100 meter sandbag carry
10 hollow rocks

12.10.15

Fitness
6:00 block
A1.F.roll into vertical jump
A2.barefoot run march 1 length + wall run in place 15 seconds
*get video of stride outside if time allows
B1.back squat @ 32X1 X 6-8 X 3; rest 45 seconds
B2.Scap push-ups on rings X 6-8 X 3; rest 45 seconds
B3.L-Hang (pronated) X 15-20 seconds X 3; rest 75 seconds

Performance
for time
100 calorie row
80 double unders
60 box step-ups @ 24/20
40 burpees
20 pull-ups
run 400 meters

12.07.15

Fitness
for time
row 250 meters
20 russian swings @ 55/35
run 200 meters
20 p.lette push-ups
row 250 meters
100 jump rope reps
run 200 meters
20 wall ball shots @ 20/14
row 250 meters

Performance
A.back squat @ 32X1 X 6-8 X 3; rest 90 seconds
B1.F.lever variation X 6-8 seconds X 3; rest 30 seconds
B2.L-sit on P.lettes X 10 seconds X 3; rest 0 seconds
B3.plow X 15 seconds X 3; rest 75 seconds
C.@ Z2 for 10-15:00 as time allows
row 400 meters
100 meter suitcase carry @ 55/35
AD or run 60 seconds

12.03.15

Fitness
AMRAP in 20:00
run 200 meters
15 thrusters @ 45/35
10 GTS w/sandbags @ 60/45
row 200 meters

Performance
A.barefoot wall run X 20 seconds X 3; rest as needed
B.run 30 seconds X 6; walk 30 seconds
C.In 10:00, accumulate up to 9 strict MUs
D.5 sets EMOM
Snatch @ 55%
E.5 sets EMOM
Hang C&J @ 55%

09.29.15

Fitness
A.for time
row 800 meters
100 jump rope singles
50 squats
30 NJ burpees
run 400 meters
B.ring superman X 10 seconds X 3; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.3 rounds for time
15 burpees
15/10 pull-ups
run 400 meters
C.pronated ring rows @ X020 X 6-8 X 2; rest as needed
D.cuban rotations @ 2020 X 8-6-4; rest as needed