05.12.17

Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.In 12:00, work to a heavy 1 rep deadlift
B.AMRAP in 16:00
-row 300 meters
-15 jump squats
-15/10 P.lette push-ups
C.mobility
-special shoulder #2 X 60 seconds ea
-thoracic bridge X 20 seconds ea
-single leg seiza X 30 s ea
-sphinx position X 60-90 seconds

Performance
A.max standing broad jump (best of 3 attempts) shoes ok--do this if you did not test it a couple of weeks ago
B.In 12:00, work to a heavy 1 rep front  squat @ 20X0.
C.3 sets (tempo MAP)
-row 400 meters
-20 russian swings
-15 burpees
-15 wall ball shots @ 20/14
*return to nasal breathing prior to moving to next movement.
D.mobility
-90/90 external rotation X 60 seconds each
-upward facing dog X 30 seconds
-special shoulder #1 X 30 seconds ea

05.11.17

Fitness
*perform the DOTS only if you have not in the last 2-3 weeks.
A.max wattage on AB in 10 seconds (best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score.
B.run 1 mile for time
alternatives if already performed tests…
A.DB OH press (pronated-2 bells) X 1-2-3 X 3; rest 10-20 seconds b/t rungs; rest w/special shoulder #1 X 20 seconds b/t ladders -same weight throughout
B.run 3:00 @ 85-90% X 3; rest 3-5:00 (walk)
C. mobility
-dorsi X 60 seconds ea
-bad X 60 seconds ea
-Cat/Cow CARS X 5

Performance

A.In 12:00, work to a heavy 3 rep power snatch.

B.4 sets

-5-6 TTB

-10 wrestler’s bridges (alt)

-tuck sit X 15 seconds

-10 pike pulses

-run 200 meters @ Z2

C.Mobility

-bad X 60 sech

-dorsi X 45 ea

-OA lat X 45 seconds es

05.10.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.(if you did not last week)
If you did this last week…
A.front squat @ 21X1 X 5 X 4; rest w/90/90 external rotation X 20 seconds ea
B.work to a heavy 1 rep weighted pull-up (women=supinated, men=pronated)-include bodyweight
or (if no pull-up)...
B.ring rows @ X020 X 10 X 3; rest w/elevated child’s X 30 s
C.mobility/midline
-15 hollow rocks
-bretzel X 30 seconds ea
-15 hollow rocks
-90/90 internal rotation x 60 seconds ea

Performance
A.AMRAP in 14:00
20 Thrusters @ 85/55#
20/10 pull-ups
40 double unders
B.Z1 for 5:00
C.Mobility
-OA lat X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-foot on rig X 60 seconds ea
-bretzel X 30 seconds ea

05.09.17

Fitness
A.In 8:00, work to a heavy 1 rep OHP
B.row 2,000 meters for time
C. mobility
-OA lat stretch X 45 seconds ea
-lunge w/rotation X 10 reps ea side
-special shoulder #2 X 45 seconds ea
-DB ext rotation X 5 ea X 2

Performance
A.In 8:00, work to a heavy 1 rep OHP
B.run 2 miles for time (if you did not last weeK) OR
run 3:00 @ 85-90% X 3; rest/walk 3-5:00
C.mobility/midline
-founder X 30 seconds
-bad X 60 seconds ea
-hollow plank X 60 seconds
-dorsi X 60 seconds ea
-side plank X 30 seconds ea
-special shoulder #2 X 45 seconds ea

05.08.17

Fitness
A.5 rounds for time
10 russian swings @ 55/35
10 NJ burpees
10 step ups @ 24/20
B.Z1 for 5:00
C. Mobility
-bad X 60 seconds ea
-table X 6 reps w/20 second hold on 6th
-child’s pose (on floor/relax) X 60 seconds

Performance
A.In 12:00, work to a heavy 1 rep back squat @ 20X0.
B.row 2,000 meters for time
C.mobility
-90/90 internal rotation X 60 seconds each
-seated pike stretch X 60 seconds
-OA lat stretch X 45 seconds ea

11.18.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 061016

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
*compare to 061316
B.Z1 for 5-10:00

11.16.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 060616

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
*compare to 061016
B.16:00 block
-Z1/Z2 of choice for 2:00
-20 second belly-to wall HS hold
-20 seconds of hollow rocks
-bad stretch X 20 seconds ea
-5-8 strict TTB
*avoid shoulder depression on TTB.

11.15.16

Fitness
A.15:00 block
-5-8 pull-ups (supinated)
-5 front squats @ 21X1
-90/90 rotation X 4 (alt)
B.10:00 block
-2 turkish get-ups ea side
-special shoulder # 2 X 20 seconds ea

Performance
A.AMRAP strict pull-ups (pronated) in 1 set
*compare to 060816
B. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
C. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
*compare to 060916
D.Z2 of choice if time available for 10:00

11.14.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds
*compare to 060816

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 0060716

11.11.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 060316
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.run 60 seconds @ 85% X 5; rest/walk 60 seconds

Performance

A. work up to a heavy single DL (maybe max, maybe not)

B.AMRAP bar dips in one set

C.row 30 seconds @ 85% X 6; rest 30 seconds

*compare to 060616

Fall 2016 Diagnostic Opportunities to Shine (DOTS) Reporting

Below are the links for DOTS reporting.  Please record your results even if you do not complete all of the DOTS.  You do not need to put all of your results on the same row.

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

11.10.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 060216
D.10-15 hollow rocks X 3; rest as needed

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time
*compare to 060316

11.08.16

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 060116

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1 RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 060116

11.07.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 053116
C.Z1 of choice for 5-10:00

Performance
A.standing broad jump--best of 3 attempts (inches)
B.work up to a 1 rep power snatch.
C.run 45 seconds @ 85%-90% X 5; rest/walk 90 seconds
*compare to 053116

06.13.16

Fitness
A1.deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.ring push-ups X 8-12 X 3; bad stretch X 15 seconds ea
B1.split squat @ 30X0 X 10 ea X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 6-8 X 3; thoracic bridge X 15 seconds ea
C.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok-please record

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.Z1 for 5-10:00

06.10.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 112515

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B.15:00 block
-5-10 Dive Bomber Push-ups
-10 OA russian swings (5 ea)
-bretzel or thoracic bridge X 15 seconds ea

06.09.16

Fitness
A1.thruster from rack X 10 X 3; rest 20 seconds
A2.8-12 pull-ups X 3; rest 0
A3.wall rack stretch X 15 pulses ea X 3; rest 60 seconds
B.for 10:00 @ Z2
Run or AD 60 seconds
Bear crawl 1 length
Crab crawl 1 length
Row 60 seconds

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C.work to a 1RM close grip bench press @ 20X0
D. Z2 of choice for 10:00
*compare to 111915

06.08.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds

Performance

A.AMRAP strict pull-ups (pronated) in 1 set

B.snatch @ ~ 60% X 2 X 5; rest 60 seconds

C.In 8:00, build to a heavy single hang power clean

D.AD or run 15 seconds @ 90% X 6; rest/walk 45 seconds

*compare to 112015

06.07.16

Fitness
A1.10 alt lunges (weighted) X 4; rest 20 seconds
A2.barbell bent over row @ X020 X 8-10 X 4; rest 0
A3.table stretch X 15 seconds X 4; rest 60 seconds
B.hollow plank X 20 seconds X 3; rest as needed

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 113015

06.06.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 111615

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 111315
B.AMRAP bar dips in one set
C.row 30 seconds X 5; rest 30 seconds--keep within 10 meters