06.21.16

Fitness
AMRAP in 18:00
Run 400 meters
15 V-ups
100 meter sandbag carry (bear hug) @ 60/45

Performance
A.3 rounds for time
25 wall ball shots
18 burpees
11 pull-ups
B.Z1 for ~ 10:00 w/3 sets of 20 second arched plank during Z1

06.20.16

Fitness
A.15:00 block
-back squat @ 20X0 X 3-4
-1.1.1 pull-ups
-loaded shoulder flexion X 20 seconds
B.15:00 block
-D-bell OH press @ X120 X 6-8
-AD sprint X 10 seconds (5 sec roll in)
-pigeon PNF X 15 seconds

Note: more than 8 strict pull-ups max  = add weight

Performance
A.12:00 block
-clean and jerk @ ~ 77% X 1-3 (base on feel)
-1 max broad jump
B.run 300 meters fast X 4; rest 3-4:00
C.10:00 block or 3 sets (whichever comes first)
-bretzel X 20 seconds ea
-butcher’s block X 20 seconds
-german hang X 20 seconds
-jefferson hang X 30 seconds

*Spend some time w/single leg seiza b/t the end of part ‘a’ and the first run.

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

06.16.16

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.pull-ups X 8-10 X 3; pec PNF X 15 seconds
B.12:00 block
-OA OH press @ X120 X 5-6 ea
-AD sprint X 10 seconds (5 sec roll in)
-hip internal rotation PNF X 15 seconds

Performance
A.12:00 block
-clean and jerk @ ~ 75% X 1-3 (base on feel)
-5 max vertical jumps
B.@ 85-90%
Run 800 meters; rest run time
Run 400 meters; rest run time
Run 200 meters
C.12:00 block
-loaded shoulder flexion 20 seconds
-jefferson hang 20 seconds
-90/90 switch X 6 alt
-german hang 20 seconds
-bad X 20 seconds
*No need to duplicate above movements in post training mobility.

06.15.16

Fitness
A.10:00 block
-1-3 forward rolls
-loaded shoulder flexion
B.3 sets @ 85%
Row 400 meters
10 hindu push-ups
10 ring rows
10 russian swings @ 55/35
20 lunge steps
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance

A.for 25:00 w/~30 seconds b/t ea movement

-row 250 meters

-10 burpees

-10 box jumps @ 24/20

-10 wall ball shots

-10 TTB

-run 200 meters

B.accumulate 60 seconds in hollow and arched plank--rest as needed

06.14.16

Fitness
A.AMRAP in 12:00
Run 200 meters
8 sprawl-to-layouts
10 box step-ups @ 24/20
B.EMOM for 10 sets
odd=hollow plank X 15 seconds
even=arched plank 15 seconds

Performance
A.snatch @ ~ 75% X 3 X 4; single leg seiza X 15 seconds ea then rest as needed
B1.back squat @ 20X0 X 5-6 X 3; rest 20 seconds
B2.pronated ring rows @ X020 X 6-10 X 3; pec PNF X 15 seconds ea
C.Z2 as time allows (10-20:00)

06.13.16

Fitness
A1.deadlift @ X111 X 5-6 X 3; rest 30 seconds
A2.ring push-ups X 8-12 X 3; bad stretch X 15 seconds ea
B1.split squat @ 30X0 X 10 ea X 3; rest 30 seconds
B2.D-bell bent over row @ X020 X 6-8 X 3; thoracic bridge X 15 seconds ea
C.record the highest wattage you achieve in a 15 second AB sprint (use 5 second roll in)-multiple attempts ok-please record

Performance
A.AMRAP in 14:00
20 thrusters @ 85#/55#
20/12 pull-ups
40 DUs
B.Z1 for 5-10:00

New Cycle Objectives

This is an intensification cycle.

Fitness

• Increase maximum lactic power as tested by the Assault Bike.
• Improve tumbling and low gait competency.
• Increase absolute squat, hinge, press and pull strength.
• Increase mixed modal aerobic power capacity.

Performance

• Improve competency and speed in running with abrupt directional changes.
• Increase speed and repeatability in lactic repeats (cyclic and mixed modal).
• Improve jumping ability.
• Increase upper body muscular endurance/speed endurance.

Summer Diagnostics Reporting

Below are the links to the spreadsheets on which you can enter your DOTS results.  You do not need to keep all of your results on the same row.  Please report your results even if you did not complete all of the diagnostics.

Thank you!

Fitness
https://docs.google.com/spreadsheets/d/1vkkF5T7q933T-S8ApBxWwi8V6JG95kxJeixllsiCBXY/edit?usp=sharing

Performance
https://docs.google.com/spreadsheets/d/1o3TyE8gdGGUg9VNIkCXxQIZMJWg_SFMoq-KEAqOs7XQ/edit?usp=sharing

06.10.16

Fitness
AMRAP in 30 minutes
row 400 meters
100 meter sandbag carry @ 60/45
20 push-ups
20 walking lunge steps
100 meter KB carry @ 55/35# (one KB)
run 400 meters
*compare to 112515

Performance
A.row 500 meters for time
rest 90 seconds on rower
row 500 meters for time
B.15:00 block
-5-10 Dive Bomber Push-ups
-10 OA russian swings (5 ea)
-bretzel or thoracic bridge X 15 seconds ea

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

06.08.16

Fitness
A.work to a heavy single deadlift
B.AMRAP P.lette push-ups w/feet elevated on 20 in box in a single set. Multiple attempts OK.
C.row 150 meters @ 90% X 6; rest 30 seconds

Performance

A.AMRAP strict pull-ups (pronated) in 1 set

B.snatch @ ~ 60% X 2 X 5; rest 60 seconds

C.In 8:00, build to a heavy single hang power clean

D.AD or run 15 seconds @ 90% X 6; rest/walk 45 seconds

*compare to 112015

06.07.16

Fitness
A1.10 alt lunges (weighted) X 4; rest 20 seconds
A2.barbell bent over row @ X020 X 8-10 X 4; rest 0
A3.table stretch X 15 seconds X 4; rest 60 seconds
B.hollow plank X 20 seconds X 3; rest as needed

Performance
AMRAP in 45:00
Row 600 meters
40 DUs
20 box step-ups @ 24/20
5 wall walks
100 meter sandbag carry @ 60/45
Run 600 meters
*Compare to 113015

06.06.16

Fitness
A.AMRAP in 15:00
10 russian swings @ 55/35
15 NJ Burpees
20 box step-ups @ 24/20
30 jump rope reps
B.cuban rotations @ 2020 X 6-8 X 2; rest as needed
*Each Rep is 1 point on the AMRAP.  1 round = 75
*Compare to 111615

Performance
A. work up to a heavy single DL (maybe max, maybe not)*compare to 111315
B.AMRAP bar dips in one set
C.row 30 seconds X 5; rest 30 seconds--keep within 10 meters

06.03.16

Fitness
A.OHP X 5-3-1-1…; rest as needed for best single
*compare to 111315
B.AMRAP of strict pull-ups in 1 set.
men=pronated
women=supinated or pronated
C.for 15-20 minutes @ Z2
Row 250 meters
1 length bear crawl
100 meter suitcase carry (switch ½ way)
Run 200 meters

Performance
A. work to a 1RM weighted pull-up (pronated)-include BW
B. run 3k for time

06.02.16

Fitness
A. front squat @ 20X0 X 5-3-3-3...; rest as needed for max triple
C. row 2,000 meters for time
*compare to 111215
D.10-15 hollow rocks X 3; rest as needed

Performance
A.5 sets @ 85%
Row or AD 60 seconds
10 power cleans @ 40%
15 NJ burpees
20 box step-ups
Rest 2:00 b/t sets
B.Z1 for 5:00

06.01.16

Fitness
A. weighted pull-up X 4-3-2-1; rest as needed for best single (men pronated, women supinated)
B. run 3k for time
*Please include body weight in weighted pull-up.
C.loaded dorsi stretch X 60 seconds each
D.1 leg seiza 30 seconds each
*compare to 111015

Performance
A. Work to a 1 rep back squat @ 20X0
B. work to a 1RM overhead press
rest 2:00
C. AMRAP OHP @ 85% of ‘a’ @ 1010
D. row 2,000 meters for time
*compare to 111015

05.31.16

Fitness
A. back squat @ 20X0 X 5-3-3-3...; rest as needed for max triple-use spotter
B. for best times
row 500 meters
rest exactly 90 seconds on rower
row 500 meters
*compare to 110915
C.Z1 of choice for 5-10:00

Performance

A.standing broad jump--best of 3 attempts (inches)

B.work up to a 1 rep power snatch.

C.3 sets @ Z2

Run/row 400 meters

3-10 strict pull-ups

30 second arched plank

100 meter suitcase carry (switch ½ way)

*compare to 111615

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.27.16

Fitness
2-3 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats

Performance
4 rounds for time
Run 600 meters
15/7 strict pull-ups
150 meter sandbag carry @ 60/45
30 push-ups
50 squats
*50 minute cap

05.26.16

Fitness
A1.deadlift @ 1121 X 8-10 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.@ Z2 for 15:00
Row or run 2:00
Arched plank 20 seconds
50 meter farmer’s carry
10 V-ups
5 sprawl to lay outs

Performance
A.15:00 block
-clean and jerk @ 60% X 3-drop all
-L-sit X 10-15 seconds
-wall rack stretch X 15 pulses + 15 seconds PNF
B.15:00 block
-6 alternating lunges (weighted)
-3-5 swans
-dorsi stretch X 20 seconds each

*All Friday, May 27 training sessions will be held at Highland Rd Park (weather permitting).

05.25.16

Fitness
A1.back squat @ 31X1 X 8-6-4; rest 30 seconds
A2.ring rows @ X020 X 5-12 X 3; rest 90 seconds
B.10 sets EMOM
odd=run 30 seconds @ 85-90%
even=row or AD 30 seconds @ 85-90%

Performance
A.12 minute block
-snatch @ 75% X 1.1 w/15 seconds b/t cluster reps
-bad stretch PNF X 15 seconds
B. 2 sets @ Z2
Run 800 meters
Hollow plank 40 seconds
Row 800 meters
Arched plank 40 seconds

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

Memorial Day Weekend Schedule

All training sessions on Friday, May 27 will be held at Highland Road Park (weather permitting).  We will meet near the pull-up bars.  Bring water!

TPG is closed Saturday, May 28 through Monday, May 30 in observance of Memorial Day.

05.20.16

Fitness
A.4 sets @ 85%
Row 500 meters
15 NJ burpees
100 meter farmer’s carry
Jump rope 60 seconds
Rest 3:00 b/t sets

Performance
A.4 rounds for time
Run 400 meters
10 thrusters @ 95/65
10/5 L-pull-ups

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

05.19.16

Fitness
A1.12-14 alt lunges w/DB/KB in front rack X 4; rest 30 seconds
A2.10-12 knees-to-elbows X 4; pec PNF X 15 seconds each
B1.AD 30 seconds @ 85% X 5; rest 30 seconds
B2.run 30 seconds @ 85% X 5; rest 30 seconds

Performance
A.15:00 block
-3 position snatch (high, mid,floor) @ 60%  (1 rep of each)
-planche leans on P.lettes (feet on floor) X 20 seconds
-pec PNF on floor X 15 seconds
B.15:00 block
-back squat @ 32X1 X 2
-1-3 legless rope climbs
-pigeon PNF X 15 seconds

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

05.16.16

Fitness
A1.snatch grip  deadlift @ 1121 X 6-8 X 3; rest 30 seconds
A2.dip bar tuck sit  X 15-20 seconds X 3; bad PNF
B.for time
60/40 P.lette push-ups (feet on floor)
20/10 strict pull-ups
30 ring rows
*Student may partition as desired.

Performance
A.15:00 block
-snatch @ 80% X 1.1 (15 seconds b/t cluster reps)
-feet elevated ring push-ups w/RTO @ 20X0 X 3-8
-rib pull or bretzel X 15 seconds ea
B.15:00 block
-pistol to shrimp squat X 2 ea (no alternating sides)
-4-10 strict TTB
-dorsi stretch (unloaded) X 20 seconds
C.arched plank X 25 seconds X 4; rest as needed

Friday, May 20 Afternoon and Evening Sessions

The 4, 5 and 6 pm sessions on Friday, May 20 are canceled to allow for a teacher education workshop.

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

05.12.16

Fitness
A1.romanian deadlift @ 1121 X 5-7 X 3; rest 30 seconds
A2.RTO FLR X 10-20 seconds X 3; bad PNF
B.AMRAP in 10:00
3/1 strict pull-ups
9/6 ring push-ups
12 hollow rocks

Performance
A.15:00 block
-clean and jerk @ 75% X 1
-ring dips w/RTO X 4-6
-pec PNF X 15 seconds
B.15:00 block
-loaded shrimp squat X 3 ea
-L-hang to TTB X 3-5
-dorsi stretch X 20 seconds ea
C.floor superman X 15 seconds X 3; rest as needed

05.11.16

Fitness
A.3 sets @ 85%
4 sandbag get-ups @ 60/45
20 alternating lunges
20 push-ups
Run 400 meters
10 knees-to-elbows
50 meter waiter’s carry (switch ½ way)
10 lateral box step-ups
Row 200 meters
Rest 4:00 b/t sets

Performance
A.3 rounds for time
Run 400 meters
10 DLs  @ 155/105
25 push-ups
B.hollow to arched roll w/5 seconds ea side X 3 X 3; rest as needed

05.10.16

Fitness
A1.10-12 alternating loaded cossack squats X 3 (1 KB or DB); single leg seiza (lift knee) X 15-20 seconds ea
A2.L-Hang X 10-20 seconds X 3; prone shoulder swimmers X 5-7
B1.AD @ 85-90% for 2:00 X 2; rest 2:00
B2.row @ 85-90% for 2:00 X 2; rest 2:00
C.arched plank X 30 seconds X 3; rest 30 seconds

Performance
A.15:00 block
-snatch @ 75% X 1.1 (15 seconds b/t cluster reps)
-5 slow ring blenders ea direction
-floor pike X 30 seconds
B.15:00 block
-back squat @ 32X1 X 3-4
-1-2 rope climbs (use legs only if necessary)
-pigeon PNF X 15 seconds
C.run and/or row 30 seconds X 8; rest 30 seconds

05.09.16

Fitness
A.AMRAP in 17:00
Run 400 meters
20 thrusters @ 65/45
15 ring rows
10 sandbag GTS @ 60/45
B.Z1 for 5:00
C1.hollow plank X 30 seconds X 2; rest 30 seconds
C2.side plank X 30 seconds ea side X 2; rest 30 seconds

Performance
A.12:00 block
-high hang clean @ 65% X 2 (drop all)
-bretzel X 15 seconds ea (use abmat)
B.@ Z2 for 22:00
Run 400 meters
10 hindu push-ups
10 Forward ape steps
10 slow alt. Cossack squats
Active hang 30 seconds
10 hollow rocks
Row 400 meters

05.06.16

Fitness
A1.loaded reverse lunges (alt) X 10 X 3; rest 30 seconds
A2.6-8 knees-to-elbows X 3; pigeon PNF X 15 seconds ea
B.6 sets w/a running clock every 2:00-
odd=run or row 200 meters
even=10 hollow rocks

Performance
A.15:00 block
-high hang snatch @ 55% X 3
-ring/P.lette L-sit X 10 seconds
-90/90 transition X 1 each
B.15:00 block
-back squat @ 30X0 X 8-10
-~⅓ of reps of strict pull-ups w/added weight if possible
-pec PNF X 15 seconds ea
C.run 200 meters @ 85%-90% X 4; rest ~ 2:00

05.05.16

Fitness
A.21-15-9 for time
-row (cals)
-burpees
-russian swing @ 55/35
B.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance

A.12:00 block

-clean and jerk @ 70% X 2

-bad PNF X 15 seconds

B.@ Z2 for 15:00

Row 300 meters

20 box step-ups @ 24/20

Side plank X 20 seconds ea

05.04.16

Fitness
A1.front  squat @ 32X1 X 5-6 X 2; rest 10 seconds
A2.weighted box step-ups @ 20in all  X 8 ea X 2; pec PNF X 15 seconds ea
B. @ Z2 for 15:00
Row 200 meters
Side plank X 20 seconds ea
Run 200 meters
Jump rope 30 seconds

Performance
A.2 sets @ 85%
Run 800 meters
10/5 strict pull-ups
10 sandbag lunges @ 60/45
10 hindu push-ups
25 double unders
15 V-ups
100 meter farmer’s carry
Rest 4:00 b/t sets
*sandbag on shoulders or back

05.03.16

Fitness
A1.deadlift @ TNG (light and fast-pause @ bottom to re-set back if necessary) X 10 X 3; rest 30 seconds
A2.Scap push-ups on P.lettes X 5-7 X 3; bad PNF X 15 seconds ea
B.3 rounds for time
10 OHPs @ 65/45
10 ring rows
10 P.lette push-ups
3/1 pull-ups
*barbell from floor on OHP

Performance
A.15:00 block
-snatch + OHSQ @ 70% X 1
-feet elevated ring push-ups @ 20X0 X 3-8
-bretzel X 15 seconds ea
B.15:00 block
-pistol X 2-5 ea (do not alternate)
-hanging leg circles X 4-6 (alternating)
-shoulder internal rotation bridge X 15 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

05.02.16

Fitness
A.2 sets @ 85%
Row 600/AD .5 miles
200 meter sandbag carry @ 60/45
100 meter farmer’s carry (moderate)
20 box step-ups @ 24/20
15 V-ups
Rest 4:00
B.arched plank X 20 seconds X 2; rest as needed

Performance
A.for time
5 rope climbs
20/12 ring dips
30 cal row
40 wall ball shots
30 burpees
20/12 pull-ups
Run 400 meters
B1.ring side plank X 10 seconds ea X 2; rest as needed
B2.arched plank X 20 seconds X 2; rest as needed

04.29.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 5 X 3(heavier than last week); bad PNF X 15 seconds
A2.protracted ring FLR X 10-30 seconds X 3; 90/90 pigeon (rear leg emphasis) PNF X 15 seconds
B.AMRAP in 8:00
3/1 strict pull-ups
10 hindu push-ups
15 squats

Performance

A.15:00 block

-power clean and jerk @ 75% X 2 (drop all)

-archer push-up (floor) X 3-5 se side

-bad stretch PNF X 15 seconds

B.15:00 block

-shrimp squat variation X 3-5 ea

-3-8 strict TTB

-pec PNF X 15 seconds

C.6 sets EMOM

odd=L-sit X 8-10 seconds

even=swan X 8-10 seconds

04.28.16

Fitness
A.2 sets @ 85%
Run 400/row 500
20 sprawls
50 jump rope reps
15 russian swings @ 55/35
10 wall ball shots
10 V-ups
10 ring rows
Rest 4:00 b/t sets
*run 1 time, row 1 time
B.arch plank reps @ 1211 w/pvc X 10 X 2; rest as needed

Performance
A.for time
21-18-15-12-9
Russian swings @ 55/35
NJ burpees
Box jumps @ 24/20
*step-ups are acceptable if desired
B.6 sets EMOM
odd=hollow plank X 25 seconds
even=arched plank 25 seconds

04.27.16

Fitness
A1.6-8 alternating loaded cossack squats X 3 (1 KB or DB); pigeon pnf X 15 seconds ea
A2.12-14 knees-to-elbows X 3; shoulder internal rotation bridge X 15 seconds
B.run and/or row for 90 seconds @ 85% X 4; rest 90 seconds
C.hollow to arched roll w/5 seconds ea side X 2 X 3; rest as needed

Performance
A.15:00 block
-snatch @ 75% X 2 (drop all)
-planche leans on P.lettes (hollow emphasis) X 10-20 seconds
-90/90 (back leg lift emphasis) X 6-10 seconds ea
B.15:00 block
-back squat @ 32X1 X 5-7
-1 strict pull-up + 1 strict TTB X 2-6
-shoulder internal rotation bridge X 15 seconds

04.26.16

Fitness
A.for time
50 cal AD
40 push-ups
30 jumping lunges
20 DLs @ ~40% max
50 cal row
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 25 seconds X 2; rest 25 seconds

Performance
A.12:00 block
-high hang clean @ 60% X 3 (drop all)
-rib pull X 15 seconds ea side
B.@ Z2 for 20 minutes
Run 400 meters
10 low gait PVC pass throughs
Duck walk 20 steps
Row 300 meters
50 meter suitcase carry (moderate-switch ½ way)
25 seconds arched plank

04.25.16

Fitness
A1.back squat @ 32X1 X 5-6 X 3; rest 10 seconds
A2.split squats ( add weight if possible) @ 30X0 X 5-6 ea X 3; rest 90 seconds
B.@ Z2 for 20:00
Run 2:00
25 seconds hollow plank
10 scap push-ups
5 swans
25 seconds arched plank
Row 2:00

Performance
A.8:00 @ 85%
2 wall walks
10 deadlifts @ 135/95
20 alt lunges (step backwards in place-don’t walk)
Run 200 meters
Rest 4:00
8:00 @ 85%
100 meter sandbag carry @ 60/45
25 double unders
10 knees-to-elbows
10/5 bar dips
Rest 4:00
@ 85%
Row 650 meters

04.22.16

Fitness
A.AMRAP in 20:00
Run 200 meters
20 box step-ups @ 24/20
10 knees-to-elbows
100 meter sandbag carry @ 60/45
10 sprawl to layouts
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance

A.12:00 block

-hang snatch @ 60% X 3

-bretzel X 15 seconds ea side

B.2 sets @ Z2

Row 4:00

2 t get-ups ea side 

Hollow plank 20 seconds

Run 4:00

Arched plank 20 seconds

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.

04.20.16

Fitness
A1.snatch grip DL @ X121 (re-set) X 6-8 X 3; bad PNF X 15 seconds
A2.protracted ring FLR X 10-25 seconds X 3; 90/90 pigeon PNF X 15 seconds
B.3 rounds for time
10/5 strict pull-ups
10/5 strict bar dips

Performance
A.15:00 block
-clean and jerk @ 70% X 3
-ring dips w/RTO X 3-5
-standing straddle w/10 sec PNF X 30 seconds
B. 15:00 block
-uneven split squat X 5 ea
-2-6 strict TTB
-pec PNF X 15 seconds
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.slow arched swimmers 20 seconds X 3; rest 20 seconds

04.19.16

Fitness
A.10:00 @ 85%
Run 200 meters
10 OHSQs @ 45/35
5/3 pull-ups
Rest 5:00
10:00 @ 85%
Row 200 meters
10 P.lette push-ups
5 sandbag GTS
B.12-15 hollow rocks X 2; rest 30 seconds
C.arched plank X 20 seconds X 2; rest 20 seconds

Performance
A.3 rounds for time
run/row 800 meters
10 sandbag get-ups @ 60/45
20 box step-ups @ 24/20
B1.hollow plank X 20 seconds X 3; rest 20 seconds
B2.arched plank X 20 seconds X 3; rest 20 seconds

*Student chooses to either run twice and row once or row twice and run once.  Must alternate.

04.18.16

Fitness
A1.6-8 alt lunges w/DB/KB in front rack X 3; foot on rig 20 seconds
A2.10-12 knees-to-elbows X 3; pec PNF X 15 seconds each
B.row and/or AD 60 seconds @ 85% X 6; rest 60 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.15:00 block
-snatch @ 70% X 3 (drop all)
-L-sit X 10-15 seconds
-pigeon PNF X 15 seconds
B.15:00 block
-back squat @ 32X1 X 6-8
-tuck pull-ups (strict) X 3-8
-foot on rig X 15 seconds ea
C.@ 90%
Run 3:00; rest 3:00
Run 2:00; rest 2:00
Run 1:00

New Cycle Objectives April 2016

Fitness
-Increase aerobic endurance.
-Develop upper body resiliency through scapular movement awareness and strength.
-Develop balanced single leg squat strength.
-Improve low back and anterior (front) midline strength endurance as well as glute engagement.

Performance
-Develop upper body resiliency through scapular movement awareness and strength.
-Develop power production and movement complexity through higher volume Olympic lifting.
-Develop aerobic endurance.
-Develop structural/positional stability through slow tempo barbell training.
-Develop midline and lumbar strength-endurance.

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

04.13.16

Fitness
A1.russian swings X 20 X 4; rest with bad stretch PNF X 15 seconds ea
A2.protracted ring FLR X 10-20 seconds X 4; rest w/rocking on forearms X 10
B.AMRAP in 10:00
10 hindu push-ups
10 ring rows w/feet elevated
C.Z1 for 5+ minutes

Performance

A.15:00 Block

-snatch @ 65% X 5 (drop all)

-6-10 ring push-ups w/RTO

-bad PNF X 15 seconds ea

B.15:00 Block

-split squat @ 30X0 X 6-8 ea

-strict TTB X 3-8

-pec PNF 15 seconds ea

C1.hollow plank X 20 seconds X 2; rest 20 s

C2.arched plank X 20 seconds X 2; rest 20 s

04.12.16

Fitness
A.for time
AD 2 miles
Row 2k
B1.L-hang X 10-20 seconds X 3; rest 20 seconds
B2.hollow plank X 15 seconds X 3; rest 20 seconds
B3.arched plank X 15 seconds X 3; rest 20 seconds

*Part 'a' is a new cycle test.

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
B1.hollow plank X 20 seconds X 2; rest 20 seconds
B2.arched plank X 20 seconds X 2; rest 20 seconds

*Part 'a' is a new cycle test.

04.11.16

New Cycle 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

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.row 4:00 @ 90% X 2; rest 3:00

04.08.16

Fitness & Performance
@ Highland Rd Park

A.Ball toss w/partner(s) 10:00 + other games
B1.L-sit X 10 seconds X 4
B2. Swan hold X 10-15 seconds X 4
B3.duck walk ~ 25 feet X 4
C.hill run/sprint X 6; rest/walk to start
D.group mobility flow w/tactical breathing

04.07.16

Fitness
A1.2-10 strict pull-ups X 4; rest 30 seconds (add weight if over 10)
A2.10 alt lunge steps (w/D-bells) X 4; rest 30 seconds
A3.row 300 meters @ 85% X 4; rest 90 seconds
B.arched plank X 20 seconds X 3; rest as needed

Performance
A.power clean and jerk @ 60% X 2 X 5; rest 60 seconds
B.front squat @ 20X0 X 5 X 3; rest 2:00
C1.hollow plank X 20 seconds X 3; rest 20 seconds
C2.arched plank X 20 seconds X 3; rest 20 seconds

04.06.16

Fitness
A.work to a 1RM OHP (re-test from beginning of cycle)
B. 3 rounds for time (re-test from beginning of cycle)
Run 400 meters
20 russian swings @ 55/35
20 box step-ups
100 meter sandbag carry @ 60/45

Performance
A.snatch @ 60% X 2 X 5; rest 60 seconds and drop all
B1.1-3 MUs X 4; rest 60 seconds
B2.3-6 Belly-to-wall HSPUs X 4; rest 90 seconds
C1.run 60 seconds @ 90% X 2; rest 90 seconds
C2.row 60 seconds @ 90% X 2; rest 90 seconds

04.05.16

Fitness
A.In 10:00, work to a 5 RM front squat (re-test from beginning of cycle).
B.AMRAP of strict pull-ups in 1 set (re-test from beginning of cycle)
Women=supinated
Men=pronated
C.for 10-15:00 @ Z2
row or AD 60 seconds
100 meter farmer’s carry
Bear crawl 1 lap

Performance
A.Max single leg triple jump (each side)
*compare to 030116 (re-test from beginning of cycle)
B.4 sets @ 90%
Row 200 meters
10 DLs @ 115/85
10 over the bar burpees
10 wall ball shots
Rest 90 seconds b/t sets

Friday, Friday, Friday!

All training sessions on Friday, April 8 will be held at Highland Rd. Park (weather permitting).  Please meet at the pull-up bars near the pavilion.

*In the event of inclement weather, meet at TPG.

04.04.16

Fitness
A1.KB/DB OHP @ X020 X 10-12 X 3; rest 10 seconds
A2.Dive Bomber push-ups X AMRAP-2 (slowly) X 3; rest 30 seconds
A3.deadlift @ X021 (re-set) X 5-3-2; rest 2:00
B.run 20 seconds @ 90% X 10; rest 20 seconds

Performance
A.work to a 3 RM CGBP @ 20X0
B.for time
Row 1,600 meters
Run 1,600 meters
*Compare to 022916
**use same course as first test.

04.01.16

Fitness
A.for time
Row 1,000 meters
35 jump squats
25 DB STOH @ 25/15
15 ring pull-ups
Run 800 meters
B.Z1 for 5:00

Performance
A.4 rounds for time
7/4 strict pull-ups
9 OHSQs @ 95/55
Run 400 meters
B.Z1 for 5:00

03.31.16

Fitness
A.front squat @ 20X0 X 5-3-5-3; rest 90s-2:00
B.EMOM for 7 sets
1-3 strict pull-ups
@ BW-60# over
*no pull-ups=1 eccentric EMOM
C.2 sets @ Z2
Run 400 meters
20 seconds arched plank
10 alt cossacks
Row 400 meters
50 meter suitcase carry (heavy)

Performance
A.for 30:00 @ Z2/Z3
Run 400 meters
10 hindu push-ups
50 single jump rope reps
10 hollow rocks
10 P.lette kick throughs
Row 400 meters
100 meter front rack carry (DB or KB)
6 tuck jumps over moderate hurdle

03.30.16

Fitness
A.OHP @ X020 X 5-3-5-3; rest 90 seconds-2:00
B.5:00 @ 90%
5 sandbag GTS @ 60/45
10 push-ups
Run 100 meters
Rest 3:00
5:00 @ 90%
Row 250 meters (once-buy in)
+w/time remaining
6 ring rows
8 alt lunges
24 jump rope reps

Performance
A.in 8:00 from an empty bar, work to a heavy 1 rep power clean
B1.3-6 L-hang to TTB (strict) X 3; rest 45-60 seconds
B2.CGBP @ 20X0 X 10-12 X 3; rest 2:00
C.row 1,000 meters @ 2K TT pace; rest 4:00
D.run 1,000 meters @ ~ mile  TT pace

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

03.28.16

Fitness

A1.DB seasaw press X 10 (alt) X 4; rest 30 seconds

A2.russian swing (mod-to-heavy) X 15 X 4; rest 90 seconds

B.run 30 seconds X 8; rest 30 seconds

Performance

A.in 8:00 from an empty bar, work to a heavy 1 rep high hang power snatch

B.In 5 sets from and empty bar, work to a heavy (not max) 5 rep CGBP @ 20X0

C1.row 30 seconds @ 90% X 3; rest 60 seconds

C2.run 30 seconds @ 90% X 3; rest 60 seconds

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

03.23.16

Fitness
A.OHP @ X020 X 5 X 3; rest 90s-2:00
B.2 sets @ 85%
Run 400 meters
10 NJ burpees
10 ring rows
20 box step-ups @ 24/20
50 meter suitcase carry (mod-heavy)
Rest 2:00 b/t sets

Performance
A.1 power clean + 5 fast push-jerks X 4; rest 30 seconds
B1.1-5 MUs X 4; rest 45 seconds
B2.CGBP @ 20X0 X 8-10 X 4; rest 2:00
C.row 3:00 @ 90% X 3; rest 3:00

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

03.21.16

Fitness
A1.OA KB press @ X020 X 6-8 ea X 3; rest 30 seconds
A2.deadlift @ X020 (re-set) X 3 X 3; rest 90 seconds
B.run 60 seconds @ 85% X 4; rest 60 seconds

Performance
A.snatch X 3 X 8 (TNG); rest 30 seconds-light and fast
B.CGBP @ 20X0 X 3 X 3; rest 90s-2:00
C.run 90 seconds @ 90% X 3; rest 2:30
D.row 90 seconds @ 90% X 3; rest 2:30

Easter Schedule

Good Friday, March 25 Open Gym from 3pm-6pm only
Saturday, March 26 Closed
Monday, March 28 Regular Schedule

*All regular sessions on Friday, March 25 are cancelled.  Open gym is available to complete the Open 16.5 workout on Friday from 3-6 pm.  You do not need to register on Mindbody for Friday’s open gym.
**You may also perform the Open 16.5 workout on Monday, March 28 during regular sessions.

03.18.16

Fitness
(not registered for the Open)
AMRAP in 13:00
21 deadlifts @ 95/65
55 wall ball shots @ 20/14 (9 ft all)
55 cal row
55 P.lette Push-ups (feet on floor)

Performance
(not registered for the Open)
AMRAP in 13:00
21 deadlifts @ 135/95
55 wall ball shots @ 20/14 (10ft/9ft)
55 cal row
55 strict HSPUs or P.lette push-ups (feet on floor)

Those registered will perform the official version most appropriate relative to their current abilities.

03.17.16

Fitness
A.Front squat @ 20X0 X 3 X 3; rest 90s-2:00-more weight than last week
B.Accumulate 16 strict pull-ups @ BW-60# over
*14:00 time cap
*no Pull-ups =9 eccentrics
C.for 10-15:00 @ Z2
-duck walk 1 length
-row 60 seconds
-30 seconds arched plank
-run or AD 60 seconds

Performance
A.5 rebound broad jumps X 3; rest 30 seconds
B.5 rebound vertical jumps to touch (ea) X 3; rest 30 seconds
C.EMOM for 7 sets (stay aerobic)
Rotate through the following:
-1 T-get-up ea side
-10 second L/V sit
-run or row 30 seconds

03.16.16

Fitness
A.OHP @ X020 X 5-3-2; rest 90s-2:00
B.6:00 @ 85%
10 ring rows
10 P.lette push-ups
50 jump rope singles
50 meter sandbag carry @ 60/45
Rest 3:00
6:00 @ 85%
Run 200 meters
15 russian swings @ 55/35
10 hollow rocks

Performance
A.EMOM for 5 sets
-5 TNG power clean and jerks
B1.CGBP @ 20X0 X 15-12-9; rest 60 seconds
B2.strict TTB @ X021 X 5-10 X 3; rest 60-90s
C.run/row 10:00 @ Z2
-put in 5 random 10 second fast surges during Z2

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

03.14.16

Fitness
A1.DB seesaw press X 8  (alt-4 ea side) X 5; rest 30 seconds
A2.snatch grip DL @ X010 (re-set) X 3 X 5; rest 90 seconds
B.run 90 seconds @ 85% X 4; rest 90 seconds

Performance
A.hang power snatch X 5 X 5; rest 45 seconds-keep it fast-do not drop
B.CGBP @ 20X0 X 5-3-2; rest 90s-2:00
C.run 60 seconds @ 90% X 3; rest 2:00
D.row 60 seconds @ 90% X 3; rest 2:00

03.11.16

Fitness
Complete as many rounds and reps as possible in 7 minutes of:
10 snatch grip deadlifts
5 pull-ups

Men use 75 lb.
Women use 55 lb.

Performance
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

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

03.09.16

Fitness
A.OHP X 5 X 3; rest 90s-2:00
B.8:00 @ 85%
run 200 meters
10 ring rows
10 sandbag GTS @ 60/45
rest 4:00
8:00 @ 85%
row 500 meters (once)
then, w/time remaining
10 NJ burpees
10 box step ups @ 24/20
10 knees-to-elbows

Performance
A.clean-to-thruster X 8 X 3; drop all-rest 90 seconds
B1.1-5 MUs X 3; rest 45 seconds
B2.CGBP @ 20X0 X 8-10 X 3; rest 2:00
C.row 90 seconds X 4; rest 90 seconds

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

03.07.16

Fitness
A1.KB OH press @ X020 X 5 X 5; rest 30 seconds
A2.deadlift @ X020 X 5 X 5 (re-set); rest 90 seconds
B.run 60 seconds X 6;rest 60 seconds

Performance
A.power snatch X 10 X 3-drop all; rest 90 seconds
B.CGBP @ 20X0 X 5 X 3; rest 90s-2:00
C1.run 200 meters @ 85% X 3; rest 60 seconds
C2.row 200 meters @ 85% X 3; rest 60 seconds

03.04.16

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

03.03.16

Fitness
A.front squat @ 20X0 X 3 X 3; rest 90 s-2:00
B.Accumulate 10 strict pull-ups @ BW to 60# over
*10:00 time cap
*no Pull-ups =6 eccentrics
C.3-D plank X 30 seconds ea X 2; rest as needed
-hollow, side, side

Performance
A1.5 broad jumps X 3; rest 30 seconds
A2.5 tuck jumps over hurdle X 3; rest 30 seconds
A3.1 mod-to-heavy T-get-up ea side X 3; rest 90 seconds
B.hollow plank X 45 seconds X 2; rest 45 seconds
C.10-15:00 run and row @ Z2

03.02.16

Fitness
A.work to a 1RM OHP
B. 3 rounds for time
Run 400 meters
20 russian swings @ 55/35
20 box step-ups
100 meter sandbag carry @ 60/45

Performance
A.power clean and jerk X 10 X 3; rest 90 seconds--drop all
B1.strict TTB @ X021 X 5-10 X 3; rest 30-45 seconds
B2.V/L-sit X 10-12 seconds X 3; rest 90 seconds
C.run 2:00 @ 85%  X 4; rest 2:00

03.01.16

Fitness
A.In 10:00, work to a 5 RM front squat.
B.AMRAP of strict pull-ups in 1 set.
Women=supinated
Men=pronated
C.AMRAP in 10:00
10 Nj burpees
15 wall ball shots
30 jump rope reps

Performance
A.max single leg triple jump (ea side)
B.In 10:00, work to a heavy (not max) 3 rep back squat @ 20X0
C.6:00 @ 90%
10 pull-ups
10 DLs @ 115/75
10 burpees over the bar
rest 3:00
6:00 @ 90%
1-3 MUs
12 wall ball shots
24 DUs
*NO MU=3 strict pull-ups/3 strict dips

02.29.16

Fitness
A1.KB OHP @ X020 X 6-8 X 4; rest 45 seconds
A2.deadlift @ X111 (re-set) X 6 X 4; rest 90 seconds
B.run 200 meters X 4; rest 60 seconds

Performance
A.work up to a 3RM CGBP @ 20X0
B.for time
row 1,600 m
run 1,600 m

Cycle 1602 Objectives

Fitness
-To increase strength in upper body pressing and pulling.
-To increase squatting strength.
-To increase mixed modal aerobic endurance.
-To facilitate a good performance opportunity for an Open style tester on Fridays.

Performance
-To improve cyclic aerobic power endurance.
-To improve upper body pressing strength.
-To improve maximal jumping ability.
-To facilitate a good performance opportunity for an Open tester on Fridays.

All while maintaining other aspects of movement practice and physical preparedness.

The Performance group will have initial testing of these objectives on Monday and Tuesday.  Fitness will have initial testing on Tuesday and Wednesday.  We will then re-test at the end of this cycle.

02.26.16

Fitness
Appropriate Version of 16.1 if you have registered for the Open or

Complete as many rounds and reps as possible in 20 minutes of:
8 lunges (alternating)
8 burpees
8 lunges (alternating)
8 ring rows
*Lunges are unweighted

Performance
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb

16.1 Video Analysis

Below are the links to my analysis of 16.1.  Feel free to share with your friends!

Part 1:https://www.youtube.com/watch?v=AaqAiqIbWpE

Part 2:https://www.youtube.com/watch?v=h7svYiUXHXE

02.25.16

Fitness
A.EMOM for 6 sets
-2 power clean and + push press (light)
B.single leg hops X 5 ea X 4; rest 60 seconds-do not alternate
C.run and/or AD 30 seconds X 7; rest 30 seconds

Performance
A1.push-jerk X 7 X 5; rest 10 seconds
A2.DUs for 20 seconds X 5; rest 10 seconds
A3.run 30 seconds @ 85-90% X 5; rest 90 seconds
B.accumulate 60 seconds in hollow plank

02.24.16

Fitness
A1.front squat @ 20X0 X 5-3-2; rest 30 seconds
A2.DB bent over row @ X020 X 8-10 X 3; rest 90 seconds
B.10 sets EMOM
odd=1-3 strict pull-ups
even=5-10 ring push-ups

*add weight to pull-ups if your max is 10 or more

Performance
A.work to 75-80% of power clean for 1 rep
B1.5 power cleans (TNG-fast) X 5; rest 30 seconds
B2.4-10 TTB X 5; rest 30 seconds
C.Z1 for 5:00

02.23.16

Fitness
A.3 sets
10 D-bell thrusters
row or AD 60 seconds @ 90%
rest 90 second b/t sets and after 3rd
B.3 sets
10 ring rows
10 alt jumping lunges
10 russian swings @ 55/35
run 100 meters
rest 60 seconds b/t sets
C.Z1 for 5:00

Performance

A.In 10:00, work to a heavy 3 rep front squat @ 20X0

B.D-bell bent over rows @ X020 X 5-7 X 5; rest 60 seconds

C.@ Z2

run 800 meters

20 box step-ups

1, OA push-up ea side

row 800 meters

200 meter sandbag carry @ 60/45

1 pistol ea side

run 400 meters

02.22.16

Fitness
A.12-18 tuck jumps over hurdle; rest as needed-quiet landing
B1.front squat @ 20X0 @ ~65% X 2 X 5 (speed); rest 20 seconds
B2.OA KB OH press X 2 ea X 5; rest 75 seconds
C.accumulate 2,000 meters of running and rowing at Z2

Performance
A.5:00 @ 85%
1-3 MUs
15 wall ball shots
20 DUs
rest 3:00
5:00 @ 85%
10 power snatches @ 65/45
10 box step-ups 2 24/20
rest 3:00
5:00 @ 85%
5 CTB pull-ups
8 push-ups
11 squats
rest 3:00
row 1k @ 90%
B.Z1 for 5:00

02.19.16

Fitness
A.4 rounds for time
Row 200
Run 200
15 goblet squats @ 55/35
50 jump rope reps
B.Z1 for 5:00

Performance
A.In 8 minutes, work to a heavy 3 rep clean and jerk
B. AMRAP in 12:00
30 cal row
20 wall ball shots
10 TTB
5 MUs
C.Z1 for 5:00

02.18.16

Fitness
A.10-15 tuck jumps over hurdle; rest as needed-quiet landing
B.back squat @ 20X0 @ 65% X 2 X 8--speed; rest 30 seconds
C.for 15:00 @ Z2
AD 60 seconds
Crawl 1 length
100 meter suitcase carry (switch ½ way)
Run 2:00

Performance
A.6:00 @ 85-90%
5 CTB pull-ups
10 wall ball shots
5 DLs @ 115/75
rest 3:00
6:00 @ 85-90%
5 TTB
10 push-ups
20 DUs
rest 3:00
6:00 @ 85%
10 alt D-bell snatches @ 25/15
10 box jumps @ 24/20
run 100 meters
rest 60 seconds
5:00 @ Z1

02.17.16

Fitness
A. 3 sets
10 deadlifts @ 105/75 (drop all)
Run 200 meters @ 90%
Rest 60 seconds b/t sets and after 3rd
B. 3 sets
5 knees-to-elbows
10 burpees
Row 200 meters @ 90%
Rest 60 seconds b/t

Performance
A.In 10:00, work to a heavy 3 rep back squat @ 20X0
B.barbell bent over rows @ X020 X 6-8 X 3; rest 90 seconds
B.@ Z2
run 1,000 meters
5-10 strict ring dips
8-10 alternating pistols
row 1,000 meters
15 hollow rocks
200 meter sandbag carry

02.16.16

Fitness
A.power clean + push press X 2 X 5-drop all-light; rest 20 seconds
A2.8 alt power skips X 5; rest 60 seconds
B.run and/or AD 60 seconds X 5; rest 60 seconds

Performance
A.push-jerk X 10 X 3; rest 90 seconds-fast turnover
B.row 30 seconds @ 500 meter time trial pace + 10 seconds X 6; rest 30 seconds
C.ring superman X 10 seconds X 3; rest as needed