10.17.13

Fitness
A. belly-to-wall handstand holds X 15-20s X 3; rest 60s
B1. ring rows X 6-10 X 3; rest 30 seconds
B2. ring dips X 5-8 X 3; rest 90 seconds
C. row 250 meters X 5; rest 60 seconds

Performance
A. forward roll + max height jump X 10
B. push jerk X 3 X 4 @ 75% or less; rest 90s
C. 5 touch-and-go power clean and jerks @ 50% X 5 rest 60 seconds

10.16.13

Fitness
A. deadlift X 3 X 4; rest 90s
B1. close grip bench press X 5 X 3; rest 30s
B2. weighted sit-ups X 20 X 3; rest 90 seconds

Performance
A. clean X 3 X 4 @ 75% or less; rest 90s
B. row 200 meters; rest 60s
run 800 meters; rest 3:00
run 200 meters; rest 60 seconds
row 800 meters

10.15.13

Fitness
for time
run 800 meters
+
10-1
step-ups w/one 55/35# kb @ 20inch box
pull-ups
+
run 800 meters

*looks like 10 step-ups
 (total), 10 pull-ups, 9 step-ups (total), 9 pull-ups, etc.

Performance
for time
run 800 meters
+
5 sets
10 pull-ups
20 double unders
10 deadlift reps @ 135/95
+
run 800 meters

10.14.13

Fitness
A. clean and jerk X 3 X 5; rest 75 seconds
B. run 100 meters  (fast but not a sprint)X 6; walk back to start--recover as needed
C1. ring FLR 25 seconds X 2; rest 30 seconds
C2. side plank 25 seconds each side X 2; rest 30 seconds

Performance
A. back squat X 3 X 4 @ 70% or less; rest 90s
B1. ring rows X 6-10 X 4; rest 30s
B2. 3-5 belly-to-wall HSPUs X 4; rest 30 seconds
B3. 6 pistols (alternating--3 each side) X 4; rest 60 seconds

10.11.13

Fitness
4 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

Performance
5 sets of 60 seconds on/60 seconds off @ 85%
wall ball shots @ 20/14
burpees (no jump)
double unders
7 toes-to-bar w/ deck squats for remainder of minute
row for calories

10.10.13

Fitness
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 6-8 X 3; rest 2:00
C. accumulate 60 seconds in L-sit; rest as needed

Performance
A. clean X 2 X 8 @ 55% of 1RM EMOM
B. row 40 seconds @ 99% X 5; rest 3:30

10.09.13

Fitness
A1. ring tuck pull-ups (knees tucked toward chest) X 5-6 @ 1121 X 4; rest 30 seconds
A2. ring push-ups @ 2111 X 6-10 X 4; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. standing triple jump X 8 hard jumps; rest as needed
B. close grip bench press X 3 X 3; rest 2:00
C. 5 touch-and-go power snatches (tough but doable) X 5; rest 60 seconds

10.08.13

Fitness
A. snatch grip deadlift X 5 X 3 @ X111; rest 2:00
B1. 1 arm overhead press X 3 each side X 5; rest 30 seconds
B2. hollow plank X 20 seconds X 5; rest 60 seconds

Performance
A. snatch X 3 X 4; rest 2:00
B. run 1,000 meters X 3; rest 4:00
C. accumulate 120 seconds in ring FLR

10.07.13

Fitness
4 rounds for time
run 400 meters
10 KB swings @ 55/35
10 walking lunge steps w/KB in goblet position @ 55/35
100 meter KB carry @ 55/35 (athlete may choose position of KB)

Performance
A.for time

20 shoulder to overhead (STOH) @ 135/95

run 400 meters

20 strict pull-ups

run 400 meters

15 STOH @ 135/95

run 400 meters

15 strict pull-ups

run 400 meters

B. ring rows X 8-10 X 3; rest 30 seconds

10.04.13

Fitness
A. power snatch + OHSQ X 2 X 4; rest 90 seconds (drop bar after each OHSQ rep)
B. row 30 seconds (all out) X 5; recover off of rower as needed
C. accumulate 90 seconds in the hollow plank; rest as needed

Performance
A. front squat X 3 X 3; rest 2:00
B1. weighted pull-up X 5 X 3(pronated); rest 30 seconds
B2. 6 pistols (alternating--3 each side) @ 1111 X 3; rest 90 seconds

10.03.13

Fitness
@ 85% of MPE
4 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

Performance
@ 85% of MPE
5 sets of 60 seconds on/60 seconds off
box jump @ 24/20 (step down)
5 russian swings (55/35) + 5 push-ups (alternate for 60s)
run 200 meters w/squats for remainder of minute
row for meters

10.02.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. ring pull-ups (strict) X amrap-1 X 4; rest 90 seconds
C. accumulate 100 seconds in ring FLR

Performance
A. high hang snatch X 3 X 3; rest 2:00 (drop all reps--moderate weight)
B. row 1k X 2; rest 4:00 off of rower
C. ring L-sits X 4 tough attempts; rest as needed

10.01.13

Fitness
AMRAP in 15 minutes
20 pull-ups
20 thrusters @ 100/70
20 over-the-bar burpees

Performance
A. push-press X 3 X 3; rest 2:00
B. EMOM for 12:00
odd sets=power clean X 5 touch and go reps (tough-but-doable)
even sets=3-5 chest-to-bar pull-ups

09.30.13

Fitness
A1. ring rows X 5-8 @ 1111 X 3; rest 30 seconds
A2. ring dips @ 1111 X AMRAP-1 X 3; rest 90 seconds
B. row 800 meters X 3; rest 3:30 off rower

*use foot placement/elevation to make the ring rows a CP/strength focused piece

Performance
A. high box jump X 3 X 3; rest 2:00(no rebounding)
B. run 100 meters fast  (not a sprint--85%-90%) X 8; rest 2:00
C. accumulate 100 seconds in hollow plank

09.27.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. OHP X 5 X 3; rest 90 seconds
C. 3-D plank X 20 seconds each X 3; rest as needed

Performance
A. clean and jerk X 3 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. accumulate 90 seconds in ring FLR (hands supinated); rest as needed

09.26.13

Fitness
4 rounds for time
run 400 meters
20 walking lunge steps
10 pull-ups

Performance
A.In 6 minutes for burpees
row 750 meters
AMRAP burpees w/time remaining

rest 12:00 b/t ‘a’ and ‘b’

B.AMRAP in 5 minutes
10 kb swings @ 70/55
10 toes-to-bar
20 squats

09.25.13

Fitness
A. clean and jerk X 3 X 4; rest 60 seconds (technique focus--drop all reps)
B. row 20 seconds all out  (meters) X 5; recover off of rower as needed to produce good power (note rest time in journal)--these are sprints

Performance
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 5 X 3; rest 2:00
C. handstand push-ups @ 30X0 X amrap -1 X 4; rest 90 seconds

09.24.13

Fitness
@ 80% of MPE
5 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

Performance
@ 80% of MPE
6 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

09.23.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. strict pull-ups (pronated) X amrap-1 X 4; rest 30 seconds
B2. 15 hollow rocks X 4; rest 90 seconds

Performance
A. snatch X 2 X 5 @ 65%; rest 2:00
B. row 30 seconds (m) @ 99% X 5; rest 3:00
C. 3D plank X 30 seconds each X 2; rest as needed

Cycle 1306 Objectives

Fitness

• Build balanced structural strength through weightlifting and gymnastics using an undulating intensity cycle.
• Increase technical competency and speed with the Olympic lifts.
• Increase the athlete's understanding and competency in aerobic and anaerobically demanding tasks.
• Introduce the standardized testing concept and its usefulness in fitness/movement development. 
• Encourage the development of basic human motor patterns and have fun! 

Performance (Intensification phase)

• Increase competence in the skills and attributes developed in the high volume, lower intensity accumulation phase by increasing overall intensity while maintaining structural balance and athleticism.
• Reintroduce/develop anaerobic power in an undulating pattern.
• Increase CP stamina abilities.
• Perform standardized testing.
• Encourage virtuosity in the development of basic and intermediate human motor patterns and have fun!

09.20.13

Fitness
A. straight leg deadlift X 3 X 4; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C1. ring rows @ 1131 X AMRAP-1 X 3; rest 30 seconds
C2. L-sit X 10-15 seconds X 3; rest 60
 seconds

Performance
A. snatch pull @ 125% X 2 X 5; rest 90 seconds
B1. 40 seconds handstand hold (belly-to-wall) X 3; rest 30 seconds
B2. 10 pistols (alternating) w/1 second hold @ bottom X 3; rest 30 seconds
B3. hollow plank X 30 seconds X 3; rest 90 seconds

09.19.13

Fitness
@ 85% MPE for 50 mins
row 500 meters
run 400 meters
100 meter goblet carry @ 55/35
20 butterfly HTF sit-ups
50 reps running man jump
 rope
2 laps bear crawl

Performance
@ 85% MPE for 60 minutes
run 800 meters
2 laps low leap frog
2 laps crab crawl
15 ring rows
40 double unders
row 800 meters

09.18.13

Fitness
AMRAP in 12 minutes
10 wall ball shots @ 20/14
10 burpees
10 kb swings @ 55/35

Performance
A. 3 position clean @ 65% X 5; rest 90 seconds
B1. front squat X 3 X 3; rest 30 seconds
B2.single arm overhead press X 5 X 3; rest 90 seconds (use KB or DB or bar)

09.17.13

Fitness
A. clean and jerk X 3 X 3 (moderate weight); rest 90 seconds
B. front squat X 3-2-2; rest 2:00
C. ring pull-ups X 5-8 @ 1111 X 4; rest 90
 seconds

Performance
A. ring dips @ 3111 X AMRAP-1 X 5; rest 90 seconds (use turnout @ top if possible)
B. 8 sets total
odd sets: AD 30 seconds @ 90%; rest 60 s
even sets: row or run 30 seconds @ 90% (athlete’s choice-must pick Either run or row, not both); rest 60 s

09.16.13

Fitness
for time
row 300 meters
30 ring push-ups
30 step ups @ 24/20
20 ring push-ups
20 step-ups @ 24/20
10 ring push-ups
10 step-ups @ 24/20
row 300 meters

Performance
for time
15-12-9 reps for time
thrusters @ 135/95
L-pull-ups

09.13.13

Fitness
A. snatch X 2 X 4; rest 2:00
B1. back squat X 3 X 3; rest 30 seconds
B2. AMRAP ring rows @ 1030 X 3; rest 2:00

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1.split squat X 3 each side X 3; rest 30 seconds
B2. 2-3 muscle ups X 3; rest 90 seconds
C. 2-3 muscle-ups X 2; rest 90 seconds

*Use benches for foot on split squat.
**Use kettlebells in farmer’s carry position on split squats.
***Use as little kip as possible on mus.
Remember, all c&js are to be dropped.

09.12.13

Fitness
A. row 1600 meters for time
rest 10 minutes
B. run 1600 meters for time
C. accumulate 60 seconds in hollow plank

*Record times of both the row and run individually.  This is a tester.  Go there.

Performance
3 rounds for time
run 800 meters
30 wall ball shots @ 20/14
30 double unders

09.11.13

Fitness
A. clean grip deadlift X 3 X 3; rest 2:00
B1. overhead press X 3 X 3; rest 30 seconds
B2. strict toes-to-bar X 10 X 3; rest 90 seconds
C. accumulate 120 seconds in ring FLR

Performance
A. high hang snatch X 2 X 5; moderate weight--speed focus; rest 90 seconds
B. In 12:00, work to a heavy 2 rep DL.
C. 30 second handstand hold (belly to wall) X 4; rest 75 seconds

09.10.13

Fitness
@ 80-85% of MPE
AD 3:00 (cals)
+
3 sets
10 wall ball shots @ 20/14
10 burpees (no jump)
+
row 3:00 for meters
+
5 sets
5 pull-ups
10 hollow rocks
10 1 arm russian swings (5 each) @ 55/35
+
run 800 meters
+
AMRAP double unders in 3:00

Performance
@ 80-85% of MPE
5 rounds
5 kb snatches (ea) @ 55/35
10 push-ups
20 sec hollow plank
+
4 rounds
10 ring rows
10 deck squats
3 wall walks
+
10 T-get-ups each side @ 35/15
+
run 1000 meters
+
row 1000 meters

09.09.13

Fitness
4 rounds for time
10 pull-ups
10 ring push-ups
10 SDHPs w/70/55 KB
run 200 meters

Performance
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.

09.06.13

Fitness
AMRAP in 30 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
15 wall ball shots @ 20/14
15 kb swings @ 55/35
30 running man rope reps
15 release push-ups
100 meter plate carry (front of body) @ 45/25
1 lap crab crawl60 seconds rest after each completed round

Performance
AMRAP in 40 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
20 step-ups (alt) w/1 kb @ 35/15 in front rack
10 strict KTEs
50 running man rope reps
10 dive bomber push-ups
20 butterfly HTF sit-ups
1 lap crab crawl
60 seconds rest after each completed round

09.05.13

Fitness
A.10-1 reps for time
barbell overhead press @ 95/65
strict pull-ups
*barbell is taken from the floor for the presses.B. run and/or row @ Z1 for 10:00 if time allows

Performance
A.5 rounds for time
5 snatches @ 70% of 1rm
10 burpee pull-ups
B. run and/or row @ Z1 for 10:00 if time allows

09.04.13

Fitness
A. clean X 3 X 3; rest 90 seconds
B. front squat X 3 X 3; rest 90 seconds
C. ring rows @ 1030 X AMRAP-1 X 5; rest 90 seconds

Performance
A. clean pull X 2 X 5 @ 120%; rest 90 seconds
B. back squat X 3 X 3; rest 2:00
C. close grip bench press X 3 X 3; rest 90 seconds

09.03.13

Fitness
A1. ring push-ups @ 3010 X AMRAP-1 X 5; rest 30 seconds
A2. 25 seconds In hollow plank X 5; rest 90 seconds
B. 4 sets
row 60 seconds (meters)
rest 60 seconds
AD 60 seconds (cals)
rest 60 seconds

Performance
A1. 20 second handstand hold on wall X 5; rest 30 seconds
A2. 2 rope climbs (1st climb legless, second with legs) X 5; rest 90 seconds
B. run 800 meters X 3; rest 3:00

08.30.13

Fitness
for time
20 curtis ps @ 95/65
run 400 meters
20 strict pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 strict pull-ups
run 400 meters


Performance

for time
20 curtis ps @ 95/65
run 400 meters
20 L pull-ups
run 400 meters
16 curtis ps @ 95/65
run 400 meters
16 L- pull-ups
run 400 meters

curtis p=power clean+lunge+lunge+overhead (push press/push-jerk,etc.)

08.29.13

Fitness
A. clean pull @ ~50% of deadlift X 2 X 5; rest 60 seconds
B. split jerk X 3 X 4; rest 2:00 (moderate)
C. accumulate 60 seconds in L-sit--perform 7 ring push-ups every time your break

Performance
A. snatch X 3 X 3--drop all reps; rest 2:00
B. 10 minutes of pressing complex; rest as needed b/t reps
C. accumulate 60 seconds in ring side plank (each side)

*pressing complex = 
1)dive bomber push-up
2)iranian push-up
3)iranian push-up (alt side)
4)kick to indigenous
5)hollow plank 15 seconds

08.28.13

Fitness
@80-85% MPE

run 1000 meters
+
5 sets
10 push-ups
12 squats
14 HTF Sit-ups (butterfly)
+
row 1000 meters
+
3 sets
10 box step-ups @ 20in box with a single/35/15# KB in front rack
10 ring rows
+
run 400 meters
+
2 sets
10 burpees
10 knees-to-elbows

Performance
@ 80-85% of MPE

25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35
+
run 1,000 meters
+
5 sets
bear crawl 1 lap (2 lengths)
100 meter plate carry (in front of body) @45/25
+
row 1,000 meters
+
25 wall ball shots @ 20/14 (unbroken)
20 burpees
20 KB snatches (10 ea side) @ 55/35

08.27.13

Fitness
A.5 rounds for time
row 300/250 meters
10 KB swings @ 55/35

rest 10-12 minutes

B. 4-D plank--accumulate 60 seconds In each position

Performance
A. run 60 seconds; rest 60 seconds X 5
B. AD 60 seconds (cals); rest 60 seconds X 5
C. 5 sets; rest as needed
3 toes-to-bar @ 1131
30 seconds in ring FLR

08.26.13

Fitness
A. snatch (moderate) X 2 X 8 EMOM
B. back squat X 3 X 4; rest 2:00
C. AMRAP 1-5 pull-up ladder in 6:00


Performance
A. power clean X 3 X 3; rest 2:00--drop all reps
B. front squat X 5 X 3; rest 2:00
C. split jerk OR push jerk (athlete’s choice) X 3 X 3; rest 2:00

08.23.13

Fitness
A. AMRAP in 8:00
5 deadlifts @ 185/100
7 ring dips
B. Airdyne 5 minutes for cals
*rest at least 10-15 minutes b/t ‘a’ and ‘b’


Performance
for time

50 handstand push-ups
600/500 meter row
40 deadlifts @ 205/125
600/500 meter row

08.22.13

Fitness
A. In 10 minutes, build to a moderate/heavy 3 repetition clean and jerk.
B1. front squat (moderate) X 5 X 3; rest 30 seconds
B2. ring rows @ 1030 X AMRAP-1 X 3; rest 90 seconds

Performance
A1. clean and jerk @ 70% X 2 X 5; rest 30 seconds 

A2. 1 arm hand release push-ups X 3-5 each side X 5; rest 90 seconds 

B. front squat @ 70% X 5 X 3; rest 90 seconds

08.21.13

Fitness
A. row 60 seconds @ 90% for meters X 4; rest 60 seconds
B. 10 turkish get-ups each side (moderate)
C. run 200 meters X4; rest 60 seconds


Performance

A1. barbell bent over rows X 5 X 4; rest 60 seconds
A2. standing triple jump practice X 2-3 attempts @ ~80% effort X 4; rest 2:00
B. run 200 meters X 5; rest 60 seconds

08.20.13

Fitness
A. In 10 minutes, work up to a heavy 2 repetition deadlift.
B1. floor press X 5 X 3; rest 30 seconds
B2. strict knees-to-elbows X 10 X 3; rest 30 seconds
B3. hollow plank 30 seconds X 3; rest 90 seconds


Performance

A1. power snatch @ 70% X 2 X 5; rest 30 seconds
A2. 1-3 muscle-ups X 5; rest 30 seconds
A3. 8-10 pistols (alternating) X 5; rest 90 seconds
B. accumulate 120 seconds in hollow plank

08.19.13

Fitness
@ 85% of MPE
row 800 meters
+
3 sets
10 burpees
10 pull-ups
+
run 800 meters
+
3 sets
10 goblet squats @ 55/35
30 reps running man jump rope
+
AD 3 minutes


Performance

@ 85% of MPE
run 800 meters
+
15-12-9
OHSQs @ 65/35
burpees over the bar
+
row 800 meters
+
15-12-9
KB swings @ 55/35
pull-ups
+
run 800 meters

08.16.13

Fitness
A. stiff leg deadlift X 5 X 3 @ 1030; rest 2:00
B1. push-press X 5 X 4; rest 30 seconds
B2. weighted pull-ups (pronated)X 5 X 4; rest 2:00


Performance

A. snatch pulls @ 115% X 2 X 5; rest 90 seconds
B. In 8 minutes, work to a heavy 3 repetition overhead squat (from rack)
C. EMOM 8 sets
odd sets: 5-10 handstand push-ups
even sets: 1-5 strict pronated pull-ups @ 3030

08.15.13

Fitness
for 30 minutes (including rest)@ 85% of MPE
run 400 meters
10 ring rows
10 step-ups @ 24/20
45/25# plate carry 100 meters
15 HTF sit-ups (butterfly)
rest 60 seconds after each round


Performance

for 40 minutes (including rest)@ 85%
run 600 meters
3 wall walks
55/35# kb carry 100 meters
10 deck squats
20 butterfly HTF sit-ups
rest 60 seconds after each round

08.14.13

Fitness
5 rounds for time
5 thrusters @ 125/80
10 burpees w/lateral jump over bar


Performance

A.3 sets for time
20 jumping pull-ups
20 wall ball shots @ 20/14
20 burpees
rest 10 minutes
B.for time
run 400 meters
row 800 meters
run 400 meters

08.13.13

Fitness
A. 1 power snatch + 2 overhead squats X 5; rest 60 seconds
B. back squat X 3 X 3; rest 2:00
C1. 1-2 rope climb ascents X 4; rest 0 seconds
C2. ring FLR X 30 seconds X 4; rest 60 seconds


Performance

A. clean and jerk X 2 X 6 @ 57% EMOM
B1. Back squat X 5 X 4; rest 30 seconds
B2. 1 arm press X 5 (each) X 4; rest 2:00

08.12.13

Fitness
3 rounds for time
run 400 meters
20 wall ball shots @ 20/14
15 kb swings @ 55/35


Performance

A1. row 500/400 meters X 5; rest 30 seconds
A2. 6 forward shoulder rolls (3 each side) X 5; rest 30 seconds
A3. 1-2 rope ascents X 5; rest 2:00
B. 3-D plank X 60 seconds each (accumulated)

08.09.13

Fitness
A. clean and jerk X 3 X 3; rest 90 seconds
B1. Work to a heavy 5 rep front squat in 10 minutes
C. barbell bent over row X 5 X 3; rest 90 seconds


Performance
A. clean pull @ 115% X 2 X 5 rest 90 seconds
B. In 12:00, work up to a heavy 3 rep thruster from the rack.
C. 5-10 ring rows EMOM X 6

08.08.13

Fitness
A. row 2,000 meters for time
Rest 8-10 minutes
B. Move up the ladder as high as possible in 8:00
1 OHSQ @ 95/55
10 double unders
3 OHSQs @ 95/55
10 double unders
5 OHSQs
10 double unders
etc.
*notice OHSQs increase by 2 (1,3,5,7,9,etc.)


Performance
A. weighed pull-up X 5 X 3 (pronated); rest 2:00
B. run 1000 meters X 3; rest 3:00

08.07.13

Fitness
A. deadlift X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 (each side) X 3; rest 30 seconds
B2. Strict pull-ups (supinated) X AMRAP-1 X 3; rest 90 seconds
C. accumulate 90 seconds in hollow plank
*use kb or db for press


Performance
A. hang snatch @ 57% X 2 X 6 EMOM
B. In 12 minutes, work up to a heavy 2 rep deadlift.
C. EMOM for 6 sets
Odd sets=10-15 ring dips
Even sets=8-10 pistols (alternating)

08.06.13

Fitness
3 sets
10 goblet squats @ 70/55
run 400 meters @ 90%
rest 2:00 b/t each set
+
2 sets
15 burpees
row 400 @ 90%
rest 2:00 b/t each set
+
for completion
50 wall ball shots @ 20/14


Performance
3 sets
10-15 HSPUs
row 500/400 @ 90%
rest 2:00 b/t each set
+
3 sets
15 box jumps @ 24/20 (step down)
run 400 @ 90%
rest 2:00 b/t each set
+
for completion
20 burpees
20 toes-to-bar (strict)
20 burpees

08.05.13

Fitness
For time
row 500 meters
50 push-ups (release)
run 400 meters
50 sit-ups (butterfly/HTF)
run 400 meters
50 push-ups (release)
row 500 meters

Performance
A. 7 rounds for time
7 front squats @ 155/100
7 L-pull-ups
B. accumulate 130 seconds in ring FLR
*barbell must be taken from the floor

08.02.13

Fitness
@ highland rd park
5 rounds for time
run ~ 450 meters
15 kb swings @ 55/35
carry KB 25 meters
bear crawl 25 meters
broad jump burpees 25 meters
15 pull-ups

Performance
@ highland rd park
5 rounds for time
run ~ 450 meters
15 kb swings @ 70/55
carry KB 25 meters
bear crawl 25 meters
broad jump burpees 25 meters
15 pull-ups

08.01.13

Fitness
A1. Row 500 meters X 4; rest 30 seconds
A2. 5 turkish get-ups each side X 4; rest 30 seconds
A3. L-sit—hard attempt X 4; rest 2:00

Performance
A. 30 clean and jerks @ 135/95 for time
*perform 10 double unders @ the top of each minute including the first minute
B. 10 turkish get-ups each side—challenging weight

07.31.13

Fitness
A. In 12 minutes, work to a moderately heavy snatch.
B. back squat X 5 X 5; rest 2:00
C. 10 minutes of rope climb practice

Performance
A. 3 position clean @ 55% of clean X 5; rest 90 seconds
B. back squat @ 30X0 X 3 X 3; rest 2:00
C. overhead press X 3 X 3; rest 2:00

07.30.13

Fitness
A. from prone position, recover +jump on and over 24/20in box+shuttle run @ 75%+pull-up rig traverse X 3-5 reps; rest as needed
B. run 400 meters X 4; rest 90 seconds

Performance
A. from prone position, recover +jump on and over 24/20in box+shuttle run @ 75%+pull-up rig traverse X 3-5 reps; rest as needed
B1. Row 500 meters X 4; rest 30 seconds
B2. HSPUs X amrap -1 X 4; rest 2:00

07.29.13

Fitness
A. single leg deadlift X 3 each side X 3; rest 90 seconds
B. overhead press X 5 X 4; rest 90 seconds
C. dips (strict) X 5-10 X 5; rest 60 seconds

Performance
A. snatch pull @ 110% of snatch X 2 X 6; rest 2:00
B1. muscle-ups X 4-5 X 4; rest 30 seconds
B2. Ring L-sit X 8-10 seconds X 4; rest 2:00

07.26.13

Fitness
A. run 200 meters X 4; rest 90 seconds
B. row 250 meters X 4; rest 90 seconds
C. accumulate 100 seconds in the FLR on the rings


Performance
A.Row 250 meters
Rest row time
Row 500 meters
Rest row time
Row 750 meters
Rest row time
Run 200 meters
Rest run time
Run 400 meters
Rest run time
Run 600 meters
B. 3-D plank (hollow, side, side) X 30 seconds each X 2; rest as needed

07.25.13

Fitness
A. In 12:00, work up to a heavy 5 rep floor press.
B1. Ring pull-ups X 5-10 X 5; rest 30 seconds
B2. Hollow rocks X 10-15 X 5; rest 90 seconds


Performance
A. In 12 minutes, work up to a moderately heavy hang snatch.
B1. 6-8 pistols w/1 sec hold @ bottom X 5; rest 30 seconds
B2.5-10 ring dips (strict) X 5; rest 90 seconds
C. accumulate 120 seconds in front plank

07.24.13

Fitness
For 20 minutes @ 85%
Row 250 meters
10 burpees
15 HTF butterfly sit-ups
20 double unders

Performance
For completion@ 85%
Run 400 meters
+
10 rounds
5 pull-ups
7 push-ups
9 squats
+
run 600 meters
+
5 rounds
7 kb swings @ 55/35
7 burpees

07.23.13

Fitness
For time
Run 400 meters
10-1 of
goblet squat @55/35
strict pull-ups

Performance
For time
Row 750 meters
50 ring push-ups
30 power snatches (GTOH) @ 75/45
row 750 meters

07.22.13

Fitness
A. In 12:00, work up to a moderately heavy power clean and jerk.
B. In 6 sets, work to a moderately heavy 5 rep front squat.
C. barbell bent-over rows X 5 X 3; rest to change weight

Performance
A. clean pull @ 110% of clean X 2 X 6; rest 2:00
B. In 10 minutes, work up to a moderately heavy 5 rep front squat.
C. In 6 sets, work up to a moderately heavy 3 rep push-press.

07.19.13

Fitness
A. run 800 meters
Rest 2:00
B. 5 sets
7 kb swigs @ 55/35
7 burpees
rest 2:00
run 800 meters
*score is total work time

Performance
A.9 minute ladder
1 clean and jerk @ 60% of 1RM
1 strict pull-up
2 c&js
2 strict pull-ups
etc. as high as possible in 9 minutes
B. row /run/ad or combination for 10 minutes @ Z1 (low intensity cardio pace)

07.18.13

Fitness
A. power snatch+overhead squat+snatch X 5; rest 60 seconds (light -to-moderate)
B. back squat X 5 X 4; rest 2:00
C. 1-5 strict pull-up ladder for 8 minutes (1 pull-up, rest as needed, 2 pull-ups, rest, etc. until 5, then start over @ 1)

Performance
A. low hang clean and jerk @ 55% X 2 X 6; rest 2:00 (drop all reps)
B. back squat @ 31X1 X 5 X 3; rest 2:00
C. floor press X 5 X 3; rest 90 seconds

07.17.13

Fitness
For time
Row 300 meters
40 wall ball shots @ 20/14
row 400 meters
30 wall ball shots
row 500 meters
20 wall ball shots

Performance

A. 8-10 minutes of forward shoulder roll practice (at least 20 total reps)
B.3 sets @85%
AD 90 seconds for cals
Rest 2:00
Run 400 meters
Rest 2:00

07.16.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. L-sit X 5 hard holds ; rest 60 seconds

Performance
A. deadlift X 3 X 3; rest 2:00
B1. Muscle-ups X 3-4 X 4; rest 30 seconds
B2. Hollow plank for 30 seconds X 4; rest 90s-2:00

07.15.13

Fitness
For 25 minutes @ 85%
Run 400 meters
10 pull-ups
15 box step-ups @ 24/20
20 push-ups
AD 60 seconds

Performance
For 30 minutes @ 85%
Row or run 400 meters
5 wall walks
20 walking lunge steps
100 meter goblet carry w/1 KB @ 70/55
row or run 400 meters
25 HTF butterfly sit-ups

07.12.13

Fitness
A. single leg deadlift W kbs or dumbbells (moderate) X 5 each side X 3; rest 90 seconds
B. floor press X 5 X 3; rest 90 seconds
C1. Turkish get-ups X 5 each X 3; rest 30 seconds
C2. 15 hollow rocks X 3; rest 90 seconds

Performance
A. 3 position snatch (high hang, low hang, floor) @ 55% of 1rm X 5; rest 90 seconds
B. strict handstand push-ups X 5-10 X 5; rest 90 seconds
C. 4-D plank X 30 seconds each X 2; rest as needed

07.11.13

Fitness
For 20 minutes @ 85%
Run 200 meters
10 pull-ups
15 sit-ups
5 wall walks

Performance
For 25 minutes @ 85% of MPE
20 box step-ups @ 24/20
45#/25# plate carry 100 meters
2 rope climb ascents
run 400 meters

07.10.13

Fitness
21-15-9 reps for time
kb swings @ 55/35
ring push-ups
step-ups w/kb @ 20in

Performance
for time
row 500 meters
40 double unders
10 burpee pull-ups
run 400 meters
50 double unders
15 burpee pull-ups
row 300 meters
60 double unders
20 burpee pull-ups

07.09.13

Fitness
A. clean and jerk X 2 X 6; rest 60 seconds (light)
B. front squat X 5 X 3; rest 2:00
C. ring rows X 10-15 X 4; rest 90 seconds

Performance
A. clean pull @ 105% of max clean X 2 X 6 EMOM
B. front squat @ 31X1 X 5 X 3; rest 2:00
C. overhead press X 5 X 3; rest 2:00

07.08.13

Fitness
4 rounds for time
100 M farmers carry @ 55/35 KBs
15 burpees
row 250 meters
30 walking lunge steps

Performance
A. barbell bent over rows X 5 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. weighted sit-ups @ 25/15# X 50

07.05.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. run 400 meters X 4; rest 90 seconds

Performance
A. snatch pulls @ 105% of snatch X 2 X 6 EMOM
B. hang snatch X 2 X 5 @ 50% of snatch; rest 90 seconds
C1. 1-3 muscle-ups X 4; rest 30 seconds
C2. Ring L-sit X 4 (tough-not-to-failure); rest 90 seconds

Cycle Objectives

Here are the objectives for the 12 week training cycle beginning in July:

Fitness

• progressively build structural strength in the basic movement patterns (squat, hinge, press, pull)
• develop energy system capacity and awareness
• provide regular testing opportunities to demonstrate improvement
• develop a foundation of technical proficiency
• encourage the pursuit of overall athleticism

Performance

• test anaerobic lactate endurance capacity (no specific ANLE training this cycle after testing)
• improve force production in basic movement patterns
• improve force production in gymnastics movements 
• build technical excellence in the olympic lifts through submaximal training coupled w/supramaximal pull development
• develop aerobic capacity through low eccentric based MAP sessions
• address unilateral movement discrepancies
• re-institute general athletic development training

07.03.13

Fitness
@ 85% of MPE
AMRAP in 15:00
Run 200 meters
10 wall ball shots @ 20/14
10 burpees
rest 6:00
row 1000/800 meters
AMRAP double unders in 3:00

Performance
@85% of MPE
AMRAP in 15:00
10 pull-ups
15 box jumps @ 24/20 (step down)
20 release push-ups
rest 6:00
run 400 meters
50 wall ball shots @ 20/14
run 400 meters
20 kb snatches ea side @ 55/35 (partition as desired)
run 400 meters

07.02.13

Fitness
A. AD 5:00 for max calories; rest 2:00
B. for time
25 kb swings @ 55/35
Row 500/400
20 kb swings @ 55/35
row 400/300
15 kb swings @ 55/35
row 300/200

Performance
A. 30 snatches @ 135/95 for time
*Perform 5 burpees at the top of every minute (jncluding the first minute) before you resume the snatches.
B. accumulate 120 seconds in ring FLR

*Athlete may use any established version of snatch.

07.01.13

Fitness
A. In 10 minutes, work up to a heavy 3 rep back squat.
B. clean X 2 X 6 EMOM (light—technique focus)
C.1. amrap strict pull-ups X 3; rest 30 seconds
C2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy 3 rep back squat (NOT 3RM)
B. clean and jerk @ 55% X 2 X 6 EMOM
C. row 60 seconds @ 85% X 4; rest 60 seconds (record meters)

06.28.13

Fitness
A. front squat X 5-3-2-1; rest 2:00
B. floor press X 5 X 3; rest 2:00
C. run 1 mile for time
D. accumulate 120 seconds in FLR on rings

Performance
A. clean X 2 X 4; rest 2:00
B. overhead press X 3 X 3; rest 90 seconds
C.row 1000/800 m; rest 3:00
Run 800 meters; rest 3:00
Row 1000 m/800 m

06.27.13

Fitness

4 rounds for time

Row 500 meters

20 release push-ups

25#/15# plate carry 200 m

*30:00 cap

Performance

For time

5 rope ascents

run 400 meters

100 double unders

400 meter plate carry @ 45/25

15 wall walks

run 400 meters

50 walking lunge steps

run 400 meters

06.26.13

Fitness
A. snatch (moderate) X 3 X 4; rest 90 seconds
B1. Ring rows X 10 X 4; rest 0 seconds
B2. Split squats X 5 (each side) X 4; rest 90 seconds

Performance
@ 97% for time
15-12-9 reps of
kb swing @ 70/55
burpees
*run 100 meters after 9th burpee (end of couplet)—time stops @ completion of run
rest 9:00
@ 97% for calories
row 3:00 for calories
rest 9:00
repeat swing, burpee, run from above

06.25.13

Fitness

@ 85% of MPE

AMRAP in 12:00

Row 200 meters

10 russian swings @ 55/35

10 sit-ups (butterfly/htf)

rest 6:00

AMRAP in 12:00

run 1000 meters (buy in)

+ amrap w/time remaining-

10 goblet squats @ 55/35

20 double unders

Performance

@ 85% of MPE

AMRAP in 12:00

15 wall ball shots @ 20/14

10 toes-to-bar

10 box step-ups @ 24/20

rest 6:00

for completion

run or row 1000 meters

50 ring push-ups

50 sit-ups

run or row 1000 meters

 

*If athlete runs first, he/she rows @ the end and vice versa.

**Athlete may partition the push-ups/sit-ups any way he/she wishes (i.e. 10 push-ups/10 sit-ups X 5, etc.)

06.24.13

Fitness

3 rounds for time
20 thrusters @ 65/45
20 burpees
20 pull-ups

Performance
A. Hang power snatch + OHSQ X 2 X 4; 2:00
B. Front squat X 3 X 3; rest 2:00
C1. Strict, supinated pull-ups @ 1030 X 5-10 X 4; rest 0 seconds
C2. 20 seconds hollow plank X 4; rest 60 seconds

06.21.13

Fitness
@ 85% of MPE
AMRAP in 10:00
row 250 meters
10 burpees
20 double unders
rest 5:00
AMRAP in 10:00
10 wall ball shots @ 20/14
10 ring rows
12 box step-ups @ 24/20

Performance

@ 85% of MPE

AMRAP in 10 minutes

row 250 meters

10 burpees

20 double unders

rest 5:00

AMRAP in 10 minutes

10 box jumps @ 24/20

20 wall ball shots @ 20/14

run 200 meters

06.20.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 ea X 3; rest 0
B2. Hollow rocks X 20 X 3; rest 90 seconds
*1 arm press may be done w/ barbell, dumbbell or kettlebell.

Performance
A1. 5 muscle-up transitions (low rings) X 5; rest 30 s
A2. Run 400 meters + 5-10 ring dips X 5; rest 90 seconds
B. muscle-ups X 1-3 X 3; rest 60 seconds

06.19.13

Fitness

“Helen”
3 rounds for time
run 400 meters
21 kb swings @ 55/35
12 pull-ups

Performance

15-12-9-6 reps for time
power clean @ 135/95
handstand push-ups

06.18.13

Fitness
A. clean X 3 X4 (moderate); rest 90 seconds
B1. Ring push-ups X 10 X 3; rest 30 seconds
B2. Pull-ups X 5-10 X 3; rest 90 seconds

Performance

A. snatch X 1.1.1.1 X 3; rest 2:00
B. back squat X 3 X 3; rest 2:00
C. ring rows @ 1030 X 5-10 X 5; rest 90 seconds

06.17.13

Fitness
A. 3 sets for times
run 400; rest 90 seconds
B. 3 sets for times
row 500 meters; rest 90 seconds
C. 3-D plank—30 seconds each X 2 (front, side, side); rest as needed

Performance
for time @ 97%
15 thrusters @ 75/45
15 pull-ups
10 thrusters @ 75/45
10 pull-ups
5 thrusters @ 75/45
5 pull-ups
*3:00 cap
rest 8:00
for time @ 97%
row 800 meters
rest 8:00
for time @ 97%
repeat thruster/pull-up combo from above

06.14.13

Fitness
for time/calories
15-12-9
deadlift @ 185/95
burpees over the bar
+
AD for calories for 2:00 after the 9th burpee

Performance
for time
50 box jumps @ 24/20 (step-down)
500 meter row
50 power cleans @ 85/45
500 meter row
50 wall ball shots 20/14

06.13.13

Fitness
@85% of MPE
amrap in 8:00

row 250
10 release push-ups
10 knees-to-elbows
rest 4:00
amrap in 8:00
5 pull-ups
10 swings @ 55/35
20 walking lunge steps
rest 4:00
amrap in 8:00
run 200 meters
front plank hold 20 seconds

Performance
@85% 0f MPE
amrap in 8:00
row 250 meters
15 release push-ups
10 toes-to-bar
rest 4:00
amrap in 8:00
7 pull-ups
14 walking lunge steps
21 HTF sit-ups (butterfly)
rest 4:00
amrap in 8:00
run (meters)

06.12.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 2:00
C. 50 weighted sit-ups @ 25/15#s

Performance

A. In 12 minutes, work to a heavy 3 rep deadlift.
B. push-jerk X 3 X 3; rest 2:00
C1. Ring dips X 10-15 X 4; rest 0 seconds
C2. Run 400 meters X 4; rest 90s

06.11.13

Fitness
AMRAP in 15:00
10 burpees
15 wall ball shots @ 20/14
20 double unders

Performance

4 sets for times @ 97%
10 kb swings @ 70/55
12 jump squats
row 250 meters
rest 6-7minutes

06.10.13

Fitness

A. power snatch X 1 + OHSQ X 1 X 6; rest 60 seconds-light

B. barbell bent over row X 5 X 3; rest 90 seconds

C. 1-7 strict pull-ups EMOM X 7

Performance

A. hang snatch X 2 X 5 (drop each); rest 2:00

B1 front squat X 3 X 4; rest 30 seconds

B2. L-pull-ups X 5-10 X 4; rest  2:00

06.07.13

Fitness

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box step-ups @ 24/20

10 release push-ups

10 sit-ups

rest 3:00

AMRAP in 6:00

run 400

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to bar

10 burpees

15 wall ball shots @ 20/14 or 10#

Performance

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box jumps @ 24/20 (step down)

15 release push-ups

20 sit-ups

rest 3:00

AMRAP in 6:00

run 800 meters

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to-bar

10 burpees

15 wall ball shots @ 20/14 

rest 3:00

AMRAP in 6:00

AD for calories w/ 6 chest-to-bar pull-ups at the top of each minute (mins 1,2,3,4,5,6)

06.06.13

Fitness

obj: squat (int)

clean (technique)

horizontal pull (stamina)

A. back squat X 5 X 3; rest 2:00

B. power clean X 2 X 6 EMOM (light--technique focus)

C. ring rows X 10-15 X 3; rest 90 seconds

Performance

obj: snatch (CP stamina)

squat (int)

vert press (int)

A. snatch cluster X 1.1.1.1 X 3; rest 2:00

B1. back squat X 3 X 4; rest 30 seconds

B2. deficit HSPU (strict) X AMRAP-1 X 4; rest 2:00

06.05.13

Fitness
obj: MAP (mono/cyclic)
5 sets for times
row 200 meters
rest 60 seconds
run 200 meters
rest 60 seconds
*fast AND consistent


Performance
obj: ANL/E
4 sets for times @ 97%
10 power snatches @ 75/45
7 burpee pull-ups
run 200 meters FAST
rest 6:00 b/t each set

06.04.13

Fitness
obj: hinge (int)
vert press (int)
midline stability
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. hollow plank 30 seconds X 3; rest 60 seconds


Performance
obj: snatch (int)
horizontal push (stamina)
midline stability
A. snatch X 3-2-2-2; rest 2:00
B1. ring push-ups @ 3010 X 10-15 X 4; rest 0
B2. hollow plank 30 seconds X 4; rest 90 seconds

06.03.13

Fitness
obj: aerobic tester (mm)
4 rounds for time
10 front squats @ 95/45
10 pull-ups
run 400 meters
*20 minute cap

Performance
obj: CP/Aerobic combo tester
for time
100 double unders
25 front squats @ 135/95
10 strict pull-ups
15 front squats @ 135/95
15 strict pull-ups
10 front squats @ 135/95
25 strict pull-ups

05.31.13

A. clean and jerk X 3-2-2; rest 2:00
B1. ring dips X 10-15 X 4; rest 30 seconds
B2. L-pull-ups X 7-12 X 4; rest 30 seconds
B3.run 400 meters X 4; rest 90 seconds (goal of run is speed and consistency within 5 seconds)