10.20.16

Fitness
A.partner lean drill (in place) X 30 seconds X 2; rest as needed
B.200 meter run practicing lean
C.15:00 block
-back squat @ 21X1 X 3-4
-3-4 pull-ups (add weight if max is over 10)
-dorsi stretch X 20 seconds ea
D.run 20 seconds fast X 6; rest 60 seconds

Performance
A.15-12-9 for time
back squat @ 60%
L-pull-ups
B.run/row 30 seconds @ 85-90% X 8; rest 30 seconds

01.28.16

Fitness
A.21-15-9 for time
row (cals)
burpee box step-ups @ 24/20
+
run 400 meters (once, @ end)
B.Z1 for 5:00

Performance
A.snatch X 3 X 3 (all b/t 70-80%); rest 2:00
B.for time
50 double unders
+
5-1 ladder
MUs
Power snatch @ 60%
+
50 double unders

*No MU=X2 strict pull-up/ring dip

10.28.15

Fitness
A.20-14-8 reps for time
-heavy box step-ups @ 20in
-P.lette push-ups w/feet elevated
B.Z1 (run/row/AD) for 10:00
C.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A.front squat @ 20X0 X 5 X 2; rest as needed
B.OA KB/DB row X 5-6 ea X 3; rest 90 seconds
C.1-3 MU ladder X 2-3
D.EMOM for 5 sets
6 alternating pistols
E.Z1 of choice for 10:00 (AD/Row/run)
*perform 2 sets of cuban rotations @ 4020 X 5 during Z1
**No MU = 3 strict/minimal kip pull-ups and 3 strict dips for each MU

10.21.15

Fitness
A.AMRAP in 20:00
run 200 meters
10 wall ball shots @ 20/14
10 strict TTB
10 p.lette push-ups
B.cuban rotations @ 2020 X 8 X 2; rest as needed

Performance
A.”Elizabeth”
21-15-9 reps for time
-power clean @ 135#/95#
-ring dips
B.cuban rotations @ 2020 X 8 X 2; rest as needed

10.14.15

Fitness
A.heavy russian swings X 10-15 X 5; rest 60 seconds
B.4 sets @ 85%
15 wall ball shots @ 20/14
9 burpees
Run 200 meters
Rest 2:00 b/t sets
C.accumulate 60 seconds in ring FLR

Performance
A.snatch X 1 X 5; rest as needed--add weight each set
B.AMRAP in 6:00
GTOH @ 60% of clean and jerk
*Any accepted GTOH (c&j variation) is fine.
C.Z1 of choice for 10:00

10.02.15

Fitness
A.3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
10 pull-ups
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed-do not strain
B.archer ring row @ X020 X 6-8 (alt) X 3; rest 75 seconds
C.for time
row 400 meters
15 GTOH (snatch) @ 60%
15 over the bar burpees
9 GTOH @ 70%
9 over the bar burpees
6 GTOH @ 75%
6 over the bar burpees
D.cuban rotations @ 2020 X 8-6-4; rest as needed

09.15.15

Fitness
A.F.ape into broad jump X 5 X 3; rest as needed
B1.back squat @ 22X1 X 5-7 X 3; rest 0
B2.pec pulses X 10 ea X 3; rest 60 seconds
C1.barbell bent over row @ X020 X 6-8 X 3; rest 0
C3.thoracic bridge X 10 seconds ea X 3; rest 60 seconds

Performance
A.3 position clean and jerk (drop all) @ 60% X 4; rest as needed
B.3 rounds for time
3/2 rope climbs
20/15 ring dips
200 meter sandbag carry @ 60/45
C.cuban rotations @ 2020 X 10 X 2; rest as needed

08.20.15

Fitness
A1.bunny hop drill X 1 length X 3; rest as needed
A2.barefoot run in place X 20 seconds X 3; rest as needed
B.100 meter form run X 2; rest as needed
C. 2 sets @ 85%
run 600 meters
10 hollow rocks
10 pull-ups
100 meter sandbag carry
1 lap bear crawl
10 bar dips
5 strict KTE
5 sprawl layouts
row 400 meters
rest 4:00 b/t sets

Performance
A1.hang clean and jerk @ 62% X 2 X 4; rest 0-drop all
A2.rib pull X 3-4 X 4; rest as needed
B.15-12-9 reps for time
-thrusters @ 50% front squat
-strict pull-ups
C1.floor german hang X 20 seconds X 2; rest as needed
C2.cuban rotations @ 4020 X 5 X 2; rest as needed

08.07.15

Fitness
A1.shrimp squat X 6-8 ea X 3; rest 30 seconds
A2.pike push-up X 6-8 X 3; rest 0 seconds
A3.straddle X 30 seconds X 3; rest 60 seconds
B1.100 meter farmer's carry (heavy) X 2; rest 30 seconds
B2.side plank X 30 seconds ea X 2; rest 60 seconds

Performance
A.hang power clean @ 60% X 2 X 4; rest as needed
B.for time
5 rope climbs
15/7 strict HSPUs
200 meter sandbag carry @ 60/45
10 power cleans @ 60%
15 burpees over the bar
C.DB ext rotations @ 3020 X 10 ea

07.31.15

Fitness
A.2 rounds for time
run 200 meters
15 burpees
10 pull-ups
30 jump rope reps
row 250 meters
30 alt lunges
B1.floor German hang X 25 seconds X 2; rest 30 seconds
B2.cuban rotations @ 4020 X 6-8 X 2; rest 30 seconds

Performance

A.hang snatch @ ~ 70% X 1 X 6; rest as needed

B.AMRAP in 14 minutes

5/3 L-pull-ups

10 alt pistols

15/10 ring push-ups

C1.DB ext rotations @ 3020 X 6-8 ea X 2; rest as needed

C2. floor German hang X 20 seconds X 2; rest as needed

07.17.15

Fitness
A.deadlift @ X1drop X 2 X 5; rest 90 seconds-start light and add weight each set for a heavy last set
B1.overhead press @ X020 X 5-6 X 3; rest 15 seconds
B2.cossack squat X 15 seconds ea X 3; rest 60 seconds
C1.P.lette push-ups X AMRAP-2 X 3; rest 30 seconds
C2.20 seconds hollow plank X 3; rest 45 seconds

Performance

A.snatch @ ~ 75-80% X 2 X 3; rest 2-3:00-drop all

B.for time

10 SGDLs 

30/20 ring push-ups

7 SGDLs

20/12 bar dips

5 SGDLs 

12/8 OA push-ups

3 SGDLs

25/18 P.lette push-ups

C1.cuban rotations @ 4020 X 5-6 each X 2; rest as needed

F. floor German hang X 20 seconds X 2; rest as needed

**SGDL=snatch grip DL

-weight is 110% of snatch

-drop all DLs

-OA push-up # is total-divide as desired

-p.lette push-ups performed w/feet on 20in box if student can get at least 6-8 reps like that fresh

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

06.19.15

Fitness
A.for time
20 burpees
row 250/200 meters
rest 4-6:00
B.for time
10 front squats @ 60%
run 200 meters
rest 4-6:00
C.for time
20 burpees
row 250/200
D1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
D2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.In 8:00, work up to a heavy single split jerk.  Start @ 50%.
B.for time
200 meter sandbag carry @ 60/45
18 OA push-ups (alt)
15 front squats @ 75% (from rack)
12 strict CTB pull-ups
9 ring dips (supinate @ top)
200 meter sandbag carry @ 60/45
C.cuban rotations @ 4020 X 5 X 2; rest as needed

06.05.15

Fitness
A.5 rounds for time
10 bent over rows @ 105/65
10 archer push-ups (floor)
B1.side plank X 30 seconds ea X 2; rest 20 seconds
B2.DB external rotation @ 3020 X 8-10 ea X 2; rest 45 seconds

Performance
A1.hang clean and jerk X 3 X 3 @ 75-80%--drop all; rest 15 seconds
A2.hamstring PNF X 20 seconds ea X 3; rest 75 seconds
B.for time
row 60 cals
50 double unders
40 wall ball shots @ 20/14
30 pull-ups
run 400 meters

05.29.15

Fitness
for time
row 50 cals
40 ring push-ups
30 DLs @ 135/95 (drop all)
20 walking lunge steps w/sandbag (60/45)
10 wall walks

Performance
A.for time
5 rope climbs
20 curtis Ps @ 95/65
20/14 strict pull-ups
10 curtis Ps @ 115/85
10/7 L-pull-ups
200 meter sandbag carry @ 60/45
B.DB external rotation @ 3020 X 6 ea X 2; rest as needed

02.20.15

Fitness
A.21-15-9 reps for time of
pike push-ups
archer ring rows (alt)
goblet squats @ 55/35
B.50 hollow rocks
C1.loaded dorsi stretch X 30 s ea X 2; rest as needed
C2.DB external rotation @ 3010 X 6 ea X 2; rest as needed

Performance
A.push jerk X 3-3-3; rest 90 seconds--keep it moderate and fast
B.@ 75-80%
row 1,000 meters
20 burpees (no jump)
5 turkish get-ups each side (moderate)
25 wall ball shots
20/15 strict pull-ups
run 1,000 meters

02.16.15

Fitness
A.work up to a 3RM front squat @ 20X0-use 5-5-3-3...rep scheme
B.AMRAP strict pull-ups in one set
C.5-1 strict pull-up ladder
D.run 200 meters @ 90% X 4; rest 60 seconds
E.DB external rotation @ 3010 X 6 ea X 2; rest as needed

*compare ‘a’ and ‘b’ to 011215

Performance
A.In 8:00, work to a heavy 1.1 snatch.  You may work to ½ of anticipated weight prior to starting 8:00.
B. 15-12-9 reps for time
clean @ 60% of 1RM
ring dips
C.cuban rotations @ 4020 X 5 X 3; rest as needed