04.28.15

Fitness
A.20:00 @ 85%
row 800 meters
20 step-ups @ 24/20
10 strict pull-ups
10 sandbag GTS @ 60-45
10 ring rows
run 600 meters
B.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance
A.snatch w/pause @ hip X 2 X 6 light and fast; rest 60 seconds
B.run 1,000 meters @ 85%; rest 3:00 b/t ‘b’ and ‘c’
C.hang muscle-clean X 2 X 6--light and fast; rest 60 seconds
D.row 1,000 meters +run 1,000 meters @ 85%
E.loaded dorsi stretch X 45 seconds each

03.25.15

Fitness
15-12-9 @ 85%
wall ball shots @ 20/14
hollow rocks
rest 2:00
@ 85%
row 30 cals
30 (no jump burpees)
rest 2:00
@ 85% for 3:00
5 pull-ups
10 box step-ups @ 24/20
rest 2:00
3 sets @ 85%
50 jump rope reps
14 alternating lunge steps

Performance
A1.ring superman X 10 seconds X 3; rest 30 seconds
A2.front lever progression X 5-6 seconds X 3; rest 75 seconds
B.On a 3:00 running clock for 6 sets
odd sets: L-hang for 20 seconds + 15 hollow rocks
even sets: run 400 meters
C.single leg seiza X 45 seconds each
D.foot on rig X 45 seconds each

03.23.15

Fitness
A1.row 400 meters X 3; rest 10 seconds
A2.hollow plank X 20 seconds X 3; rest 75 seconds
B1.run 400 meters X 3; rest 10 seconds
B2.side plank X 20 seconds each side X 3; rest 75 seconds
C1.table-to-plow X 8 X 2; rest as needed
C2.lunge w/rotation X 15 seconds each X 2; rest as needed
C3.foot on rig X 20 seconds each X 2; rest as needed
C4.single leg seiza X 20 seconds each X 2; rest as needed

Performance
A.clean + 2 push-jerks X 2 X 3; rest 2:00
B1.back squat @ 20X0 x 3-4 X 3; rest 20 seconds
B2.Ring push-ups (constant supination) X 5-7 X 3; rest 20 seconds
B3.archer ring rows @ X020 X 6-8 alt X 3; rest 60 seconds
C.cuban rotation s@ 4020 X 5 X 2; rest as needed

03.19.15

Fitness
A.row 1,000 meters @ 85%; rest 60 seconds
B.Thoracic bridge X 10 (alt) w/2 second pause; rest 90 seconds
C.run 1,000 meters @ 85%; rest 60 seconds
D.loaded dorsi flexion X 45 seconds each side; rest 90 seconds
E.row 500 meters @ 90%; rest 2:00
F.run 400 meters @ 90%
G.single arm DB external rotations @ 3010 X 6-8 X 2; rest as needed

Performance
A.box/tactical breathing 3-4:00
B.2 sets @Z1
row 500 meters
1 lap forward ape
active hang 30 seconds
bad stretch-30 seconds
table-to-plow X 10
run 400 meters
5 cuban rotations @ 4020
loaded dorsi stretch X 30 seconds each
10 alt cossacks
C.bar protraction X 45 seconds X 1; rest as needed
D.KB rack stretch X 60 seconds each X 1; rest as needed
E.box/tactical breathing X 2-3:00

03.04.15

Fitness
A.back squat @ 31X1 X 8-10 X 3; rest 2:00
B1.OH press @ X120 X 8-10 X 3; rest 30 seconds
B2.single arm DB/KB rows @ X020 X 8-10 each X 3; rest 90 seconds
C.run 100 meters @ 90% X 4; rest/walk back ~90s-2:00
D.cuban rotations @ 4020 X 5 X 2; rest as needed

Performance
A1.ring superman X 12 seconds X 3; rest 45 seconds
A2.hanging L to TTB w/3 second pause @ top X 4-6 X 3; rest 90 seconds
B.row 60 seconds @ 90% X 3; rest 60 seconds
C.run 200 meters @ 90% X 3; rest 60 seconds

02.02.15

Fitness
AMRAP in 22:00
run 400 meters
20 wall ball shots @ 20/14
15 russian swings @ 55/35
10 ring rows

Performance
A.@ 90%
row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest 4:00
B. run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
C1.low gait PVC pass throughs X 10 X 2; rest 30 seconds
C2.ring superman X 10 seconds X 2; rest 60 seconds
D.single leg hamstring PNF X 60 seconds each;rest as needed
E.straddle PNF X 75 seconds

11.06.14

Fitness
A1. snatch deadlift (moderate) @ X1drop X 5 X 4; rest 30 seconds
A2. run 400 meters @ 80% X 4; rest 30 seconds
A3. row 400/300 meters X 4; rest 75 seconds

Performance
2 sets @ 80%
row 500/400
20 box step-ups @ 24/20
100 meter farmer’s carry @ 55/35
20 burpees (no jump)
20 double unders
20 ring rows
run 400 meters
rest 5:00 b/t sets

11.05.14

Fitness
A. 25-20-15 reps/seconds
Hindu push-ups
hollow plank (seconds)
B. 20-15-10
strict pull-ups
goblet squats @ 55/35
C. accumulate 90 seconds on each side of side plank

Not a tester.  Perform briskly.

Performance
A1. ring superman X 15 seconds X 3; rest 30 seconds
A2. hollow plank X 30 seconds X 3; rest 75 seconds
B. run 1k @ 85%; rest 3:00
C. row 1k @ 85%; rest 3:00
D. run 1k @ 85%