02.23.16

Fitness
A.3 sets
10 D-bell thrusters
row or AD 60 seconds @ 90%
rest 90 second b/t sets and after 3rd
B.3 sets
10 ring rows
10 alt jumping lunges
10 russian swings @ 55/35
run 100 meters
rest 60 seconds b/t sets
C.Z1 for 5:00

Performance

A.In 10:00, work to a heavy 3 rep front squat @ 20X0

B.D-bell bent over rows @ X020 X 5-7 X 5; rest 60 seconds

C.@ Z2

run 800 meters

20 box step-ups

1, OA push-up ea side

row 800 meters

200 meter sandbag carry @ 60/45

1 pistol ea side

run 400 meters

02.04.16

Fitness
A.3 sets
10 thrusters @ 50% front squat
Row 250 meters @ 85-90%
Rest 60 seconds b/t sets and after 3rd set
B.3 sets @ 85%
10 pull-ups
10 NJ burpees
10 russian swings @ 55/35
10 box step-ups @ 24/20
30 jump rope reps
Rest 60 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 12-10-8; rest 30 seconds
A2.DB/KB OA row @ X020 X 8-10 ea X 3; rest 2:00
B.@ Z2 for 15:00
Run 400 meters
100 meter farmer’s carry (heavy)
15 hollow rocks
15 hindu push-ups

01.26.16

Fitness
A.3 sets
15 hindu push-ups
row 200 meters @ 85-90%
rest 60 seconds b/t sets and after 3rd
B.3 sets
15 russian swings @ mod/heavy
run 400 meters @ 85-90%
rest 90 seconds b/t sets
C.Z1 for 5:00

Performance
A1.back squat @ 20X0 X 3-5 X 3; rest 30 seconds
A2.pronated ring rows @ X120 X 6-8 X 3; rest 2:00
B.for time
60 cal row
40 wall ball shots
20 power cleans @ 95/65

01.22.16

Fitness
A.3 sets @ 85%
10 KB/DB front squats @ heavy
run 200 meters
rest 60 seconds b/t sets and after 3rd
B.3 sets @ 85%
15 P.lette push-ups
row 200 meters
rest 60 seconds b/t sets and after 3rd
C.Z1 for 5:00

Performance

A.In 10 minutes, work to a heavy 5 rep front squat

B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds

C.for 12:00 @ Z2

row/AD/run 90 seconds

heavy Farmer’s carry 100 meters

12 hollow rocks