10.06.15

Fitness
A.21-15-9 for time
-goblet squats @ 55/35
-P.lette push-ups
B.Z1 of choice for 10:00
C.D-bell external rotations @ 3020 X 10 ea X 2; rest as needed

Performance
A.back squat @ 20X0 X 5 X 2; rest as needed
B.for time
5 rope climbs
20 OH presses @ 95/65
20 strict pull-ups
15 strict HSPUs
15 CTB pull-ups (kip ok)
*must take barbell from floor
B.OA KB/DB row @ X020 X 5-7 ea X 2; rest as needed

06.12.15

Fitness
A1.snatch grip deadlift @ TNG X 4-5 X 3; rest 30 seconds
A2. archer ring push-ups X 4-6 (alt) X 3; rest 15 seconds
A3.table-to-plow X 4 X 3; rest 75 seconds
B.AMRAP P.lette push-ups w/feet on 20 in box in 2:00
C.accumulate 70 seconds in side plank (ea side)
D.cuban rotations @ 4020 X 10; rest 20 seconds
E.floor German Hang X 30 seconds

Performance
A.Build to a heavy hang snatch in 10:00--start @ 40% 1RM
B.2 rounds for time
4 rope climbs
20/15 bar dips
20 pistols (alt)
10 DLs @ 60%
5 wall walks
C.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

04.14.15

Fitness
A.5 rounds for time
run 200 meters
10 wall ball shots @ 20/14
10 russian swings @ 55/35
B1.floor German hang X 20 seconds X 2; rest 15 seconds
B2.pec PNF X 20 seconds each X 2; rest 15 seconds

Performance
A.AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
strict pull-ups
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
pistols (alternating)
AMRAP in 2:00
sandbag get-ups
AMRAP in 2:00
ring dips (strict)
*Clock does not stop.
**Score is total reps (points) at the end.  Each get-up is worth 2 points.
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

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

01.19.15

Fitness
A1.ring FLR (supinated) X 20 seconds X 4; rest 30 seconds
A2.knees-to-elbows @ 6-8 X 3; rest 30 seconds
A3.one arm DB or KB row @ 1010 X 5-6 ea X 4; rest 30 seconds
A4.duck walk 1 length X 4; rest 30 seconds; rest 75 seconds
B.Cuban rotations @ 4020 X 6-8 X 2;rest as needed

Performance
A.In 8:00, work up to a heavy single power snatch.
rest exactly 2:00
B.12-9-6 reps for time
power snatch @ 65% of ‘a’
ring dips
C.dumbbell external rotations @ 3010 X 6-8 X 2; rest as needed

12.17.14

Fitness
A. PVC bear crawl X 1 length X 2; rest as needed (w/partner)
B1.TNG deadlift @ X110 X 6-8 X 3; rest 30 seconds
B2.shrimp variation X 5-6 each X 3; rest 30 seconds
B3.weighted pull-ups X 5-7 X 3; rest 60 seconds
C.cuban rotations @ 4020 X 5-6 X 3; rest 45 seconds

Performance
A.work up to 80% of max split jerk and perform 5 singles from rack. Rest as needed.
B.single leg broad jump X 1 each side X 3; rest 60-75 seconds
C.15-12-9 reps for time
thrusters @ 115/85
strict pull-ups

*Take off on single leg and land on both feet w/broad jump. Quiet landing.

12.09.14

Fitness
A.barefoot hop drill X 30 seconds; rest 30 seconds
B.barefoot running in place X 30 seconds; rest as needed
C.forward hop drill X ~ 20 meters X 2; rest as needed
D.run in place 10 steps w/20 meter run X 2
E.for time
run 400 meters
+
4 rounds
10 burpees
10 pull-ups
10 jumping lunges

Performance
A1.push-jerk from rack X 2 X 4 @ 55%-65%; rest 30 seconds
A2.tuck jump X 2 X 4; rest 60 seconds
B.for time
row 1,000/900 meters
accumulate 90 seconds in OH barbell hold @ 95/65
20 strict pull-ups

11.21.14

Fitness
A.21-15-9 reps of-
ring dips
toes-to-bar
(no kipping)
B1.hollow plank X 40 seconds X 3; rest 30 seconds
B2.cuban rotations @ 2040 X 6-8 X 3; rest 60 seconds

Performance
AMRAP in 15:00
15 russian swings @ 55/35
15 wall ball shots @ 20/14
15 burpees