09.25.17

Fitness
A.In 9:00, work to a heavy 5 rep thruster from the rack.
B.row 1200 meters for time.
C.up dog X 6 breaths
-special shoulder #1 X 10 breaths ea
-90/90 internal rotation X 10 breaths ea
-breathe on back 3-12-6 for 3-5:00

Notes: No jerks allowed (i.e. re bend of knees) on thruster.  May pause in front rack (not the metal rack)  in b/t reps if  necessary. Please use a rack to secure the bar (i.e not from the floor).

Performance
A.AMRAP power cleans  @ ~ 65% in 2:00
rest 2:00
B.AMRAP of bar dips in one set
rest 2:00
C.run 800 meters for time
D.foot on rig for 10 breaths ea
-special shoulder #2 X 10 breaths ea
-breathe on back X 3-12-6 for 3-5:00
Notes:
bar dips = bodyweight for women and + 25# for men

Power cleans may be TNG, drop, etc. Record weight used as you will use the same weight at the end of the cycle.

08.07.17

*Compare tests to 062617
Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test
E.OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds
-breathe on back for 4484 for 3-5:00

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-back squat @ 21X1 X 2 (start mod)
-10 alt 90/90 rotations (relax) + 4 forward shoulder rolls ea side
-rest/walk 60 seconds
D.2 sets
-founder X 6 breaths
-tuck sit X 20 seconds
-bad 5 breaths ea
-child’s pose X 5 breaths ea
E.breathe on back for 4484 for 3-5:00

06.26.17

Fitness
All barefoot
A.AMRAP supinated pull-ups in one set.
B.AMRAP P.lette push-ups in one set. Feet on floor.
C.AMSAP supinated chin over bar hold
D.5 rounds for time
6 NJ burpees
12 russian swings @ 55/35
14 alt lunge steps
*rest 2:00 b/t each pre-test (A,B,C,D)
E.Mobility
-OA lat X 60 seconds ea
-bad X 60 seconds ea
-floor german hang X 30 seconds

Performance
A.AMRAP DUs in one set.  You may have 3 attempts. Singles in b/t ok fir those who cannot string DUs together, however set terminates when you miss.
B.AMSAP supinated  chin over bar hold
C.5 sets
-3 hang power snatches @ 50-60%
-6 power skips (alt)
-hold down dog for 5 breaths
-run 20 seconds fast
D.mobility (barefoot)
-sphinx X 60-90 seconds
-table X 6 breaths
-20 calve raises @ X020 + dorsi X 60 seconds ea (calve raises are both legs @ same time)

05.03.17

Fitness
A.15:00 Block (barefoot)
-12 russian swings
-5 supinated pull-ups
-10 hollow rocks
-PVC balance for 30 seconds
*add weight to pull-ups if max is 10 +
B.run 2:00 @ 85% X 3; rest 2-3:00 (get back to nasal breathing)
C.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep clean and jerk.
B.run 800 meters @ 85% X 3; rest 3:00-4:00
C.mobility
-bad stretch X 60 seconds ea
-dorsi stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-bretzel X 30 seconds e

05.02.17

Fitness
A.3 rounds for time
row 500 meters
15 wall ball shots
10/6 p.lette push-ups
B.mobility
-90/90 external rotation X 60 seconds ea
-special shoulder #1 X 60 seconds ea
-wrestler’s bridge X 20 (alt)

Performance
A.AMSAP of L-sit.
B.AMRAP of strict TTB or knees to elbows.
C.20:00 Tempo MAP
-row 400 meters
-20 second tuck sit
-10 NJ burpees
-½ strict TTB from ‘b’
-20 DUs
*return to nasal breathing prior to moving to next movement.
D.mobility
-seated pike X 60 seconds
-floor german hang X 30 seconds
-90/90 internal rotation X 60 seconds
-OA lat stretch X 30 seconds ea

05.01.17

Fitness
A.In 10:00, work to a heavy 5 rep front squat @ 20X0.
B.AMRAP of one arm DB presses w/45/25 dumbbell.
C.run 1 mile for time
D.Mobility
-bad stretch X 60 seconds ea
-special shoulder #2 X 30 seconds ea
-foot on rig X 45 seconds ea
-single leg seiza X 30 seconds ea

Performance
A.In 12:00, work to a heavy 2 rep snatch.
B.run 2 miles for time
C.2 sets
-bad stretch X 30 seconds ea
-dorsi stretch X 30 seconds ea
-special shoulder #2 X 30 seconds ea

03.07.17

Fitness
A.AMRAP in 30:00
row 400 meters
200 meter sandbag carry @ 60/45
run 400 meters
30 box step-ups @ 24/20
B.Z1 for 5:00

Performance
A.max standing broad jump (barefoot on mat) best of 3 attempts
B.AMRAP lateral jumps over hurdle 16/12 in 30 seconds (3 attempts max)
C.for times
row 250 meters X 2; rest 2:00
run 300 meters X 2; rest 2:00
D.Z1 for 5:00

03.06.17

Fitness
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.max wattage on rower in 10 pulls(best of 3 attempts)--record the highest wattage you achieve each set.  The highest out of these 3 is your score
B.15:00 block
-50 meter OH carry w/KBs or DBs
-60 second crab crawl
-2 OH med ball throws
-elevated child’s pose X 5 slow breaths
-bad X 5 slow breaths ea side

Performance
A.AMRAP in 35:00
run/row 800 meters
8 wall walks
40 DUs
100 meter sandbag carry @ 60/45
B.Z1 for 5:00
*Must alternate run and row.  Start with your choice, just make a note of which one you start with.

03.01.17

Fitness
A.20 minute block
-deadlift @ X121 X 6-8
-ring FLR X 20-30 seconds
-run 200 meters @ 85-90%
-dorsi stretch X 30 seconds ea
B.5 quadruped spine CARS @ 50% tension
C.post breathing

Performance
A.In 12:00, work up to a 1 rep clean and jerk.
B.In 12:00, work to the heaviest weight you can perform in the following complex:
-5 TNG power cleans
-5 front squats
-5 STOH
C.run 200 meters @ 90% X 4; rest 90 seconds
D.post breathing

02.28.17

Fitness
A.max OH medicine ball throw @ 20/15 (best of 3 attempts)
B.max standing broad jump (barefoot) on mat (best of 3 attempts)
C.AMRAP in 7:00
7 NJ burpees
14 box step-ups @ 24/20
28 jump rope reps
D.post breathing

Performance
A.from an empty bar in 12:00, work up to a 1 rep snatch.
B.AMRAP in 9:00
10 DLs @ 135/95
10 burpees over the bar
10/5 CTB pull-ups
rest 2:00 b/t ‘b’ and ‘c’
C.row 50 cals for time
D.post breathing

01.17.17

Fitness
A.max OH medicine ball throw @ 20/15 (best of 3 attempts)
B.max standing broad jump (barefoot) on mat (best of 3 attempts)
C.AMRAP in 7:00
7 NJ burpees
14 box step-ups @ 24/20
28 jump rope reps

Performance
A.In 12:00, work up to a 1 rep clean and jerk.
B.In 12:00, work to the heaviest weight you can perform in the following complex:
-5 TNG power cleans
-5 front squats
-5 STOH
C.run 400 meters @ 90% X 3; rest 2:00

01.16.17

Fitness
A.row 1,000 meters for time
B1.front squat @ 31X1 X 8-10 X 3; rest w/ 90/90 rotation  X 4 reps
B2.ring rows @ X020 X 8-10 X 3; rest w/OA lat stretch X 30 seconds ea

Performance
A.from an empty bar in 12:00, work up to a 1 rep snatch.
B.AMRAP in 9:00
10 DLs @ 135/95
10 burpees over the bar
10/5 CTB pull-ups
rest 2:00 b/t ‘b’ and ‘c’
C.row 50 cals for time

09.20.16

Fitness
A.Farmer’s carry for max distance @ 70s, 55s or 35s
B.for time
Row 1k
Run 1k
C.side plank X 20 seconds ea X 2; rest as needed
*compare to 080216

Performance
A.work to a 3RM loaded shrimp squat ea side (must be 2 d-bells in front rack)
B.3 sets @ 85-90%
row/run 200 meters
10 box jumps @ 24/20
10 STOH @ 50% jerk
10 wall ball shots
10 TTB
Rest 60 seconds b/t sets

09.19.16

Fitness
A.front squat @ 21X1 X 5-6 X 3; rest 90s-2:00
B.AMRAP strict pull-ups in 1 set
C.AMRAP P.lette push-ups in 1 set
men=foot on 20in box
women=feet on floor
D.for 10:00+ @ Z2
-AD/run/row 90 seconds
-1 turkish get-up ea side
*Compare to 080116

Pull-up Standards
male=pronated
females=supinated or pronated NO alternating, however.
All must pause at least 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).
No kipping.
*No pull-ups=max hold w/chin over bar (pronated or supinated) in seconds
**multiple attempts ok

Performance

A.work up to a 5RM weighted pull-up 

B.AMRAP OA OH presses @ 55/35 KB (record each side)-no D-bells allowed

B.run 2 miles or row 3K for time (Perform your pre-cycle test or the one you want if you did not test)

Pull-up Standards

male=pronated

females=supinated or pronated NO alternating, however.

All must pause 1 second at the bottom of each rep and have chin clearly above the bar (no touch necessary).

No kipping.

05.24.16

Cycle Re-tests

Fitness
A.for time
AD 2 miles
Row 2k
B1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
B2.hollow rock X 10 X 3; rest 60 seconds

Performance
A.AMRAP in 30:00
Row 800 meters
100 meter sandbag carry @ 60/45
20 NJ burpees
6/3 strict pull-ups
5 wall walks

05.23.16

Cycle Re-tests

Fitness

A.work up to the heaviest 3 rep box step-up you can do (each side) while holding dumbbells in both hands.  Note weight each side.

B.AMRAP of knees-to-elbows  in one set.  Multiple attempts ok.  No kipping!

*No knees-to-elbows=max active tuck hang in seconds

C.max hollow plank in seconds

D.max arched plank in seconds

E.max protracted ring FLR hold in seconds

F.run 3:00 @ 85% X 3; rest walk 3:00

Coach note:

*use partner to help with ‘c,’ ‘d,’ and ‘e’ (to time and check for hollow position on ‘c’).

**neutral grip on the ring FLR

Performance

A.work up to a max 3 rep back squat @ 32X1

B.work up to a max 5 rep split squat (ea side) @ 30X1 --note differences b/t legs if applicable

C.AMRAP strict toes-to-bar in one set--multiple attempts ok-may rest as long as desired while on bar. Set terminates when legs touch floor/box.

D.run 30 seconds @ 90% X 8; rest 30 seconds