07.19.16

Fitness
A.30:00 block
-split squat @ 30X0 X 5-6 ea
-supinated pull-up hold @ top for 15-25 seconds
-lat stretch X 20 seconds
-russian swing X 10
-bar dips @ 20X1 X 5-6
-AD sprint 15 seconds
-table X 15 seconds
*Add weight to bar dips if you can perform over 20 reps unweighted.

Performance
A.15:00 block
-tuck jump over hurdle X 5
-clean and jerk @ ~ 85% X 1-3
B.AD sprint 10 seconds X 5; rest 2-4:00
C.2-3 sets (barefoot)
-elevated child’s pose X 20 seconds
-bretzel X 20 seconds ea
-german hang X 15 seconds
-stand on balls of feet for 30 seconds
-dorsi stretch X 20 seconds ea

06.29.16

Fitness
A.15:00 block
-back squat @ 20X0 X 2-3
-mountain climber pull-ups X 3-5 ea
-pec PNF X 15 seconds ea
B.15:00 block
-ring push-ups X 8-10
--AD sprint X 15 seconds (5 sec roll in)
-lat stretch X 20 seconds ea side

Performance
A.12:00 block
-clean and jerk @ ~ 80% X 2-3
-5 rebound pike jumps
B.4 sets @ 99%
Odd sets:10 squat jumps + row 175 meters
Even Sets:AD 60 seconds (distance)
Rest 4-5:00 b/t sets
C.10:00 block or 3 sets (whichever comes first)
-elevated child’s pose X 30 seconds
-jefferson hang X 30 seconds
-bretzel X 20 seconds ea
-pigeon X 30 seconds ea

06.17.16

Fitness
A.4 rounds for time
Row /Run 400 meters
10 knees-to-elbows
10 sandbag GTS @ 60/45
*Must run twice and row twice. Student chooses order.

Performance
A.3 sets for times
20 cal row
16 burpees
12 russian swings @ 55/35
8 pull-ups
Rest 8:00 b/t sets-please record
B.Z1 for 5-10:00

02.03.16

Fitness
A1.light power clean X 2 X 5 (drop all); rest 20 seconds
A2.5 rebound vertical jumps X 5; rest 60 seconds
B1.run 30 seconds @ 85% X 4; rest 30 seconds
B2.row 30 seconds @ 85% X 4; rest 30 seconds

Performance
A.push press X 8 X 3; rest 90 seconds
B.row 550/450 @ 98%
Rest 5-6:00
12-9-6 for time @ 98%
Power snatch @ 65/45
Burpees
Rest 5-6:00
Row 550/450 @ 98%
C.Z1 for 5:00

01.25.16

Fitness
A1.clean pull X 3 X 4 @ ~60% of DL (drop all); rest 20 seconds
A2. 4 alt power skips X 4; rest 60 seconds
B.for time
run 400 meters
20/10 strict pull-ups
50 alt lunge steps
row 400 meters

Performance
A.In 8:00, work to a heavy (not 1RM) push jerk from the rack
B.3 sets @ 97%
Run 200 meters
20 russian swings @ 55/35
20 burpees
15/7 CTB pull-ups
Rest ~ 8:00 b/t sets

01.21.16

Fitness
A1.clean pulls X 2 X 5 @ ~60% of DL (drop all); rest 20 seconds
A2.3 max tuck jumps X 5; rest 75 seconds
B1.run 45 seconds X 3; rest 45 seconds
B2.row 45 seconds X 3; rest 45 seconds

Performance
A.5 moderate T-get-ups on each side; switch as desired and rest as needed-methodical
B.for 2:00 @ 97%
5 CTB pull-ups
7 thrusters @ 85/55
rest 5-6:00
for 2:00 @ 97%
row for cals
rest 5-6:00
for 2:00 @ 97%
5 CTB pull-ups
7 push-ups
10 alt jumping lunges

01.12.16

Fitness
A1.clean grip DL @ X1Drop @ ~65% X 2 X 6; rest 20 seconds
A2.max vertical jump X 2 X 6; rest 60 seconds
B.w/a 2:00 running clock for 5 sets
-run 200 meters

Performance
A.In 10:00, work up to a heavy 5 reps CGBP
B.3 sets @ 97%
15 russian swings @ 55/35
12 burpees
200 meter row
Rest 5-6:00 b/t sets-fast and consistent