06.09.16

Fitness
A1.thruster from rack X 10 X 3; rest 20 seconds
A2.8-12 pull-ups X 3; rest 0
A3.wall rack stretch X 15 pulses ea X 3; rest 60 seconds
B.for 10:00 @ Z2
Run or AD 60 seconds
Bear crawl 1 length
Crab crawl 1 length
Row 60 seconds

Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C.work to a 1RM close grip bench press @ 20X0
D. Z2 of choice for 10:00
*compare to 111915

05.18.16

Fitness
A.4 rounds for time
Row 400 M/run 400 M
10 russian swings @ 55/35
AMRAP strict pull-ups
*Student alternates running and rowing.  It does not matter which is first.
**Subtract 10 seconds for each completed pull-up.  Score is total time after subtraction.
B.40 hollow rocks

Performance
A.12:00 block
-3 position clean (high, mid, floor) @ 60%  (1 rep of each position)
-wall rack stretch X 20-30 seconds each
B.2 sets @ Z2
Run 800
Row 800
hollow to arched roll w/5 seconds ea X 3

05.17.16

Fitness
A1.front squat @ 31X1 X 10-8-6; rest 20 seconds
A2.alt lunges (step backwards) @ 30X0 X 8  ea X 3; rest 90 seconds
B.for 20:00 @ Z2
Row 2:00
10 hollow rocks
Run 2:00
20 seconds arched plank
Jump rope 60 seconds
10 box step-ups @ 24/20

Performance
A.3 sets @ 85%
5 wall walks
10/6 strict pull-ups
Run 400 meters
15 OHSQs @ 45/35
15 hollow rocks
Row 400 meters
Double unders for 60 seconds
Rest 4:00 b/t sets

05.13.16

Fitness
A1.back squat @ 31X1 X 3.3.3 X 3; rest 20 seconds
A2.split squats (add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.for 25:00 @ Z2
Run 400 meters
100 meter sandbag carry @ 60/45
Bear crawl 1 lap
Row 600 meters
10 sprawl to layouts
10 side sit switches

Performance
A.2 sets for 15:00 each @ 80%
-10 NJ burpees
-7/4 strict pull-ups
-run 200 meters
-15 thrusters @ 45/35
-row 200 meters
-100 meter sandbag carry @ 60/45
-10 V-ups
Rest 5:00 b/t sets

04.21.16

Fitness
A1.front  squat @ 32X1 X 6-8 X 3; rest 10 seconds
A2.split squats (no added weight) @ 30X0 X 8 ea X 3; rest 90 seconds
B.@ Z2 for 15:00
Bear crawl 1 lap
Row 200 meters
Crab crawl 1 length
Run 200 meters
Jump rope 30 seconds
C1.hollow plank X 20 seconds X 2; rest 20 seconds
C2.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.2 sets @ 85%
Row 600/AD 1 mile
10 P.lette kick throughs
3 rope climbs
15 hollow rocks
5 strict HSPUs
10 burpee pull-ups
Run 400 meters
Rest 5:00
*Row on 1 set and AD the other.

04.15.16

Fitness
A.for time
200 meter sandbag carry
50 cal row
40 NJ burpees
30 hanging knee raises (above waist)
20 russian swings @ 55/35
200 meter sandbag carry
B1.hollow plank X 15 seconds X 2; rest 20 seconds
B2.arched plank X 15 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-clean and jerk @ 65% X 5

-pigeon PNF X 15 seconds

B.@ Z2 for 20:00

Run 400 meters

Bear crawl 1 lap

20 double unders

Row 400 meters

*do not spend more than 30 seconds on double unders

04.14.16

Fitness
A1.back squat @ 32X1 X 5 X 3; rest 30 seconds
A2.box step-ups (w/d-bells) X 5 ea X 3; rest 90 seconds
*explode up and control down on step-ups--do not alternate
B.12 minutes @ Z2
Row 300 meters
6 hollow rocks
Run 200 meters
15 seconds arched plank

Performance
A.10:00 @ 85%
Row 250 meters
10 hindu push-ups
5 tuck jumps over hurdles
6 controlled cossack squats (alt)
Rest 5:00
10:00 @ 85%
Run 200 meters
1-2 strict MUs
1 moderate T-get up each side
10 hollow rocks
10 seconds arched plank

03.24.16

Fitness
A.front squat @ 20X0 X 5 X 3; rest 90s-2:00
B.Accumulate 9 strict pull-ups @ BW-60# over
*8:00 time cap
*no Pull-ups =6 eccentrics
C.for 10-15:00 @ Z2
Row 300 meters
10 hollow rocks
100 meter waiter’s carry (switch ½ way)
Run 200 meters

Performance
A.10 rebound vertical jumps to touch X 3; rest 60-90 seconds
B1.L/V sit X 10 seconds X 5; rest 30 seconds
B2.hollow plank X 20 seconds X 5; rest 60 seconds
C.for 10-15:00 @ Z2
Run 60 seconds
Row 60 seconds
Slow bear crawl 60 seconds

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

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

01.22.16

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

01.13.16

Fitness
3 sets @ 85%
Row 200 meters
10 wall ball shots
10 burpees
10 box step-ups @ 24/20
10 pull-ups
10 hollow rocks
Run 200 meters
Rest 2:00 b/t sets

Performance
A.work to a heavy 5 rep back squat @ 20X0 in ~10:00
B.barbell bent over row @ X020 X 6-8 X 3; rest 90 seconds
C.10:00 @ Z2
Run 400 meters
12 hollow rocks
Row 300 meters

03.26.15

Fitness
A.snatch grip deadlift @ X120 X 3-5 X 3; rest 2:00
B1.ring push-ups (supinate @ top) @ 21X1 X 8-10 X 3; rest 30 seconds
B2.ring pull-ups @ X130 X 5-6 X 3; rest 90 seconds
C1.prone pvc pass throughs X 10 X 2; rest as needed
C2.dumbbell external rotation @ 3010 X 5-6 X 2; rest as needed

Performance

A.box/tactical breathing 3-4:00

B.for 15-20:00 @ Z1

passive hang X 30 seconds

1 lap forward ape

active hang 30 seconds

row 1,000 meters

1 lap crab crawl

Ido squat 2.0

10 hindu push-ups

C.loaded dorsi stretch X 45 seconds each; rest as needed

D.bar protraction X 45 seconds; rest as needed

E.KB rack stretch X 60 seconds each; rest as needed

E.box/tactical breathing X 2-3:00

03.19.15

Fitness
A.row 1,000 meters @ 85%; rest 60 seconds
B.Thoracic bridge X 10 (alt) w/2 second pause; rest 90 seconds
C.run 1,000 meters @ 85%; rest 60 seconds
D.loaded dorsi flexion X 45 seconds each side; rest 90 seconds
E.row 500 meters @ 90%; rest 2:00
F.run 400 meters @ 90%
G.single arm DB external rotations @ 3010 X 6-8 X 2; rest as needed

Performance
A.box/tactical breathing 3-4:00
B.2 sets @Z1
row 500 meters
1 lap forward ape
active hang 30 seconds
bad stretch-30 seconds
table-to-plow X 10
run 400 meters
5 cuban rotations @ 4020
loaded dorsi stretch X 30 seconds each
10 alt cossacks
C.bar protraction X 45 seconds X 1; rest as needed
D.KB rack stretch X 60 seconds each X 1; rest as needed
E.box/tactical breathing X 2-3:00

02.26.15

Fitness
A.run 800 meters @ 80%; rest 60 seconds
B.Loaded dorsi flexion X 60 seconds each; rest 60 seconds
C.row 1,000 meters @ 80%; rest 60 seconds
D.KB rack stretch X 60 seconds each; rest 60 seconds
E.run 800 meters @ 80%; rest 60 seconds
F.straddle PNF X 3:00

Performance
Make-up session from week or--

For 20-30 minutes @ Z1/flow
row 3:00
bear crawl 1 lap
active hang 30 seconds
pigeon 30 seconds each
10 alternating wall bridge rotations
row 3:00
straddle 60 seconds
10 alternating cossacks

02.06.15

Fitness
A1.Knees-to-elbows (on rings) X 6-8 X 3; rest 30 seconds
A2.L-sit X 10-12 seconds X 3; rest 30 seconds
A3.barbell bent over row @ X010 X 8-10 X 3; rest 90 seconds
B1.10 steps of lizard X 3; rest 30 seconds
B2.ring superman X 10 seconds X 3; rest 60 seconds
C.straddle PNF X 60 s X 2; rest 60 seconds

Performance

A.Grace

30 clean and jerks for time @ 135/95#

*Any accepted form of clean and STOH may be used,

B.run/row for 15:00 @ Z1

*Perform 2 sets of barbell protraction (30s) and cuban rotations (5 reps @ 4020) during Z1