03.29.16

Fitness
A1.front squat @ 20X0 X 15 X 3; rest 30 seconds
A2.2-8 strict pull-ups X 3; rest 90 seconds
-add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 9:00
6 knees-to-elbows
9 wall ball shots
12 box step-ups @ 24/20

Performance
A.5 rebound tuck jumps X 3; rest 30 seconds
B.6 alt power skips X 3; rest 30 seconds
C.split squat @ 30X0 X 6-8 ea side X 3; rest 90 seconds
D.3 sets @ 90%
Run 200 meters
10 CTB pull-ups
20 alt jumping lunges
15 russian swings
Rest 2:00 b/t sets

03.22.16

Fitness
A1.front squat @ 20X0 X 6-8 X 3; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 3; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.for time
Row 650/550
40 alternating lunges
20 russian swings @ 55/35
100 jump rope singles

Performance
A.5 single leg rebound broad jumps ea leg X 4; rest 45-60 seconds
B.5 heavy russian swings X 4; rest 30 seconds-explode
B.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep front  squat @ 20X0
C.5 sets @ 90%
20 double unders
10 wall ball shots
7 TTB
7 burpees
Rest 30 seconds b/t sets

03.15.16

Fitness
A1.front squat @ 20X0 X 8-10 X 4; rest 30 seconds (more weight than last week)
A2.2-6 strict pull-ups X 4; rest 90 seconds -add weight if max is 10 or over
-may use a cluster set to get 2
B.AMRAP in 10:00
10 burpees
10 wall ball shots
10 knees-to-elbows

Performance
A.5 rebound tuck jumps X 4; rest 30 seconds
B.6 alt power skips X 4; rest 30 seconds
C.In 5 sets or fewer (from an empty bar), work to a heavy 5 rep back squat @ 20X0
D.4 sets @ 90%
10 thrusters @ 65/35
25 double unders
10 box step-ups @ 24/20
10 pull-ups
Run 100 meters
Rest 60 seconds b/t sets

03.10.16

Fitness
A.Front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 14 strict pull-ups @ BW-60# over
*12:00 time cap
*no Pull-ups =7 eccentrics
C.for 10-15:00 @ Z2
-row/run/AD 2:00
-hollow plank X 20 seconds
-bear crawl 1 lap
-side plank X 20 seconds ea

Performance

A.1 single leg broad jump (2 leg landing) X 20 @ 85% effort; rest 10-20 seconds

B1.L-sit X 10 seconds X 4; rest 30 seconds

B2.hollow plank X 20 seconds X 4; rest 60 seconds

C.run/row/AD @ Z2 for 10-15:00

03.08.16

Fitness
A1.front squat @ 20X0 X 10-12 X 4; rest 30 seconds
A2.1-5 strict pull-ups X 4; rest 90 seconds-add weight if max is 10 or over
B.3 rounds for time
row 15 cals
20 walking lunges
25 p.lette push-ups

Performance
A.1 tuck jump over hurdle X 10; rest 20-30 seconds
B.1 vertical jump to touch X 10; rest 20 seconds
C.In 10:00, work to a heavy 2 rep front squat @ 20X0
D.3 sets @ 90%
row 250 meters
35 double unders
15 TTB
12 burpees
9 CTB pull-ups
6 handstand push-ups
rest 2:00 b/t sets