02.01.16

Fitness
A.4 rounds for time
Run 400 meters
10 sandbag GTS @ 60/45
20 walking lunge steps
B.Z1 for 5:00

Performance
A.In 9:00, work to a heavy 5 rep power clean and jerk-drop all reps
B.AMRAP in 9:00
5 power cleans @ 135/95
10 CTB pull-ups
25 DUs
C.Z1 for 5:00

11.05.15

Fitness
A.for time
row 1,000/900 meters
35 wall ball shots @ 20/14
25 bar dips
15 strict pull-ups
row 250/200 meters
B.cuban rotations @ 2020 X 5 X 2; rest as needed

Performance
A.snatch X 2 X 4; rest as needed
B.high hang clean and jerk @ 65% or less X 1 X 5; rest as needed
C.front squat @ 20X0 X 1 X 6; rest as needed
D.run 400 meters X 3; rest run time

09.10.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.100 meter form run X 2; rest as needed
C1.2 T-Get-ups ea side X 3; rest 15 seconds
C2.hollow plank X 20 seconds X 3; rest 60 seconds
D.15-12-9 reps for time
russian swings (heavy)
bar dips
*200 meter run after each set of dips

Performance
A1.wall line drill X 15-20 seconds X 3; rest as needed
A2.kick up to handstand practice (3-5 progressive kick ups) X 3; rest as needed
B1.vert jump w/wall touch X 3 X 4; rest as needed
B2.clean pulls @ 105% of clean X 2 X 4; rest as needed-drop all
C1.single leg DL @ 1121 X 3 ea X 3; rest 30 seconds
C2.archer ring push-ups X 4-6 alt X 3; rest 0 seconds
C3.supported straddle X 30 seconds X 3; rest 60 seconds
D.cuban rotations @ 2020 X 10 X 2; rest as needed

09.02.15

Fitness
A1.barefoot hop dril X 15 seconds X 3; rest as needed
A2.barefoot run in place 20 seconds @ 30 right foot strikes X 3; rest as needed
B.8:00 @ 85%
10 russian swings @ 55/35
10 hindu push-ups
run 200 meters
rest 4:00
8:00 @ 85%
row 200 meters
25 jump rope reps
10 walking lunge steps
5 pull-ups
10 hollow rocks
rest 4:00
run 400 meters @ 85%

Performance
A.hang clean @ 60-65% X 1 X 8; rest as needed
B.15-12-9 reps
for time
Curtis Ps @ 95/65
Over the bar burpees
C.cuban rotations @ 2020 X 10 X 3; rest as needed

08.18.15

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.5 get-ups ea side; rest as needed
D.8-1 ladder for time
-heavy russian swing
-ring push-ups (w/RTO)
E.accumulate 30 seconds in P.lette L-sit

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.5 loaded vertical jumps (w/light D-bells) X 3; rest as needed
B.snatch @ 65% X 2 X 4--drop all; rest as needed
C1.strict CTB pull-ups X 5-8 X 3; rest 20 seconds
C2.L-sit/V-sit X 10 seconds X 3; rest 0
C3.plow X 20 seconds X 3; rest 60 seconds
D.cuban rotations @ 4020 X 5 X 2; rest as needed

08.13.15

Fitness
A1.wall hop drill X 15 seconds X 3; rest 0
A2.bunny hop drill X 1 length X 3; rest as needed
B.for time
row 500/400
20 CGBP @ .75/.60 BW
20 ring pull-ups
run 400 meters
C.3 moderate t-get-ups ea side; rest as needed
D1.floor german hang X 20 seconds X 2; rest as needed
D2.DB external rotations @ 3020 X 6 ea X 2; rest as needed

Performance
A1.hollow plank X 10 seconds X 3; rest 0
A2.wall line drill X 15-20 seconds X 3; rest 15s
A3.backwards roll to vertical jump X 2-3 X 3; rest as needed
B.2 sets @ 85%
row 500/400 meters
20 sprawl lay outs
10/5 strict pull-ups
20 alt cossacks
10 support-to-Ls
20 box step-ups @ 24/20
10 hollow rocks
run 400 meters
rest 4:00 b/t sets
C.DB ext rotations @ 3020 X 6 ea X 2; rest as needed

07.24.15

Fitness
A.back squat @ 20X0 X 3-4 X 4; rest 30 seconds
A2.pronated ring rows @ X120 X 5-7 X 4; rest 15 seconds
A3.handstand opener X 15-20 seconds X 4; rest 90 seconds
B.run 400 meters X 3 @ 85%; rest 90 seconds

Performance
A.4 rounds for time
7 thrusters @ 105#/75#
8 strict pull-ups
100 meter sandbag carry @ 60/45
B1.DB ext rotations @ 3020 X 5 X 2; rest as needed
E2. floor German hang X 20 seconds X 2; rest as needed
E3.hamstring PNF X 20 seconds ea X 2; rest as needed

04.10.15

Fitness
A.OHSQ @ 3311 X 5-6 X 3; rest 90 seconds
B. for time
row 700 meters
25 bar dips
40 loaded box step-ups @ 24/20 & 35/15# KB (only one in rack)
15 knees-to-elbows
row 200 meters

Performance
A.15-12-9 reps of
curtis ps @ 95/55
L pull-ups
B1.barbell protraction X 30 seconds X 2; rest as needed
B2.wall bridge rotations X 6 alt X 2; rest as needed

02.13.15

Fitness
for time
row 50 cals
40 box step-ups @ 24/20
30 jump rope reps
20 push-ups
10 pull-ups
20 push-ups
30 jump rope reps
40 box step-ups @ 24/20
row 50 cals

Performance
A.14.4 (modified)
for time
50 cal row
35 TTB
25 wall ball shots @ 20/14
15 power cleans @ 135/95
5 muscle-ups
*no MU =5 sets of 3 pull-ups/3 dips per MU
B1.barbell protraction X 30 seconds X 2; rest 0
B2.cuban rotations @ 4020 X 5 X 2; rest 30 seconds

01.29.15

Fitness
A.for time
run 600 meters
CGBP @ BW/.75 BW X 20
20 strict pull-ups
20 dips
40 box step-ups @ 24/20
run 400 meters
C1.bar protraction stretch X 30 seconds X 2; rest 0
C2.dumbbell external rotation @ 3010 X 6 X 2; rest 20 seconds

Performance

A.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

rest 7:00-8:00

B.15-12-9 @ 99% for time

burpees

pull-ups

rest 7:00-8:00

C.@ 99% for time

12 russian swings @ 55/35

row 600/500

12 russian swings @ 55/35

01.28.15

Fitness
A1.straddle press X 6-8 X 4; rest 30 seconds
A2.leg circles X 6-8 (alt) X 4; rest 60 seconds
B1.archer ring rows @ 1020 X 6-8 (alt) X 3; rest 30 seconds
B2.sideways ape X 10 alt X 3; rest 60 seconds
C.low gait PVC pass throughs X 10 X 2; rest 60 seconds
D1.single leg hamstring PNF X 75 seconds each X 2; rest as needed
D2.straddle PNF X 75 s X 2; rest 0

Performance

A.clean X 1.1.1.1 X 3; rest 2:00-start @ 70%

B.AMRAP in 10:00

40 double unders

10 thrusters @ 135/95

5 muscle-ups

C1.barbell protraction X 30 seconds X 2; rest 0

C2.cuban rotations @ 4020 X 5 X 2; rest 0

no MU =5 sets of 3 pull-ups and 3 dips (bar or rings) each round

10.02.14

Fitness
for time
50 strict pull-ups
50 ring dips
row 50 cals

Performance
A.snatch X 3 X 3; rest 2:00 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B. snatch balance w/ 2 second pause @ bottom @ ~60% of part ‘a’ X 3 X 3; rest 90 seconds-light and fast
C1. back squat @ 20X0 X 5-6 X 3; rest 30 seconds
C2. handstand push-ups X 5-6 X 3; rest 30 seconds
C3. run 200 meters X 3; rest 90 seconds

09.23.14

Fitness
for 8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
run 200 meters
rest 4:00
for 8:00 @ 85%
10 KBS @ 55/35
15 burpees
20 box step-ups @ 24/20
rest 4:00
for 8:00 @ 85%
5 pull-ups (strict)
20 double unders
row 250/200 meters
*Student may choose the order of completion of the MAP pieces.

Performance
for time
row 1,000 meters
75 double unders
run 1,000 meters
12 STOH @
135/95
12 pull-ups
9 STOH @ 135/95
9 pull-ups

08.28.14

Fitness
A. In 10 minutes, work up to a heavy thruster from the rack (great form and stability)
B. for time
row 1k
run 1k

*take 1 second off of aerobic time for each pound of thruster

Performance
A. clean + 2 jerks @ 67% X 5; rest 75 seconds
B. belly-to-wall handstand holds X 50 seconds X 3; rest 90 seconds
C1. barbell bent over rows @ 1010 X 6-8 X 3; rest 30 seconds
C2. single arm ring FLR X 10-15 seconds ea X 3; rest 60 seconds

08.15.14

Fitness
for time
100 meter farmer’s carry @ 55/35
30 ring push-ups
run 600 meters
30 alternating jumping lunges
row 600 meters
run 200 meters

Performance
A. clean and jerk @ 57% X 2 X 4; rest 60 seconds
B. belly-to-wall handstand holds X 30 seconds X 3; rest 60 seconds
C1. archer ring rows @ 1030 X 6-8 X 3; rest 60 seconds
C2. L-sit X 10-12 seconds X 3; rest 60 seconds

08.06.14

Fitness
for time
10 wall walks
20 pull-ups
30 goblet squats @ 55/35
40 push-ups
row 500/400 meters
40 push-ups
30 goblet squats
20 pull-ups
10 wall walks

Performance
A. In 12 minutes, work up to a heavy 5 rep clean cluster (1.1.1.1.1) w/ 10 seconds b/t reps-great technique
B1. belly-to wall handstand X 40 seconds X 3; rest 45 seconds
B2. pronated weighted pull-ups X 6-8 X 3; rest 45 seconds
B3. ring superman X 10 seconds X 3; rest 60 seconds

06.30.14

Fitness
A1. pull-up @ X121 X 3-7 X 5; rest 30 seconds
A2. ring push-ups @ 21X1 X 6-8 X 5; rest 90 seconds
B. row 1,000 meters @ 85%; rest 3:00
C. run 1,000 meters @ 85%

Performance
A. for time
run 400 meters
20 STOH @ 115/85
20 CTB pull-ups
20 burpees over the bar
20 front squats @ 115/85
20 toes-to-bar
run 400 meters
B. hang muscle snatch (light-to-moderate) X 8 X 2; rest 60 seconds

06.17.14

Fitness
A. belly-to-wall handstand hold X 20 seconds X 3; rest 60-90 seconds
B. 21-15-9 reps for time
KBS @ 55/35
burpees
butterfly HTF sit-ups

Performance
for time
30 cals on the rower
30 ring dips
30 box jumps @ 24/20
30 OHSQs @ 95/65
30 strict pull-ups
30 cals on the rower

04.28.14

Fitness
for time
row 800 meters
50 ring push-ups
30 strict pull-ups
run 800 meters

Performance
A. 5 sets (rest as needed to ensure completion)
1-2 legless rope climbs
6-8 ring dips @ 30X0
1 tough lever progression
B. 4 sets @ Z1
run 60 seconds
row 60 seconds
bear crawl 1 lap
crab crawl 1 lap
10 HTF sit-ups (butterfly)

04.21.14

Fitness
A.3 rounds for time
run 400 meters
10 pull-ups
10 russian swings @ 55/35
20 push-ups
50 single jump rope reps
B. accumulate 45 seconds in each position of 3D plank (front, side, side)

Performance
For time
row 800
run 800
rest exactly 5 minutes
AMRAP in 4:00
GTOH (snatch) @ 135/95

subtract 5 seconds from total aerobic time for each completed GTOG for final score