Friday 1/31/14

"Fitness"
A.
Tabata double unders

B.
Overhead squat 7 sets 3 reps

C.
10 min AMRAP
10 shoulder to overhead
10 pull ups
10 burpees

"Sport"
A.
Front squat 7 sets 3 reps (climbing)

B.
5rft:
10 shoulder to overhead (135/95)
10 pullups
10 burpees

Thursday 1/30/14

"Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather."-John Ruskin

"Fitness"
A.
5 sets
Toes to bar x10
rest 30s
Hollow hold x30s
rest 30s

B.
For times:
Row repeats
5x500m
Rest 3-5mins btw


"Sport"
A.
20 mins Skill work

B.
30 mins mobility

Wednesday 1/29/14

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."_Thomas Jefferson

"Fitness"
A.
EMOM x 12
Odd:  7 Deadlifts
Even:  7 Benchpress

B.
4 sets for max reps
60s Hang Power Clean
60s Front Squats
60s rest


"Sport"
A.
Deadlift 5 reps (climbing)

B.
2-3 attempts:
ME wallballs
rest 2 mins between
*Both scores should be over 100, if not add another set.

Tuesday 1/28/14

The best pre-workout ever!

"Fitness"
A.
Tabata push press

B.
3 rft:
25 kbs
25 burpees


"Sport"
A.
2 position clean (high hang+above knee) + jerk
-10-15 mins

B.

Power test

For time:

(all out)

Row 250m

15 KBS 2/1.5pd

25 burpees

15 KBS 2/1.5pd

Row 250m

rest exactly 12mins x 2

Monday 1/27/14

"The weak can never forgive. Forgiveness is the attribute of the strong."-Gandhi

"Fitness"
A.
Backsquat 5RM

B.
3 rft:
10 cleans (full)
20 pull-ups


"Sport"
A.
10 mins
2 position snatch (high hang + above knee)

B.
Backsquat 5 sets 3 reps

C.
3 rft:
10 full cleans (135/95)
20 pull-ups

Friday 1/24/14

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."-Vince Lombardi

"Fitness"
A.
Overhead squat 10 sets 3 reps

B.
10 min AMRAP
5 thrusters
10 burpees


"Sport"
A.
Front squat 7 sets 3 reps

B.
21-15-9
Thrusters
Burpees

Thursday 1/23/14

A man passes gas.

"You hear what that asshole said?"-Larry Shy

"Fitness"
A.
Deadlift 3 sets max reps w 275/225/185/135/95/65
-rest 5 mins
-pick a weight you could do 12+ reps for 1st set

B.
3 rft
Run 400m
40 lunge steps
20 toes to bar


"Sport"
A.
20 mins Skillwork

B.
20 mins mobility

Wednesday 1/22/14

"Be impressed by intensity, not volume."-Greg Glassman

"Fitness"
A.
Skill work 10-15 mins

B.
20 min AMRAP
5 pull-ups
10 hrpu
15 kb swings


"Sport"
A.
Deadlift (work to tough triple)

B.
3 rft
10 pull ups
10 HSPU
10 box jump

Tuesday 1/21/14

"Life's an attitude. Pick a good one."

"Fitness"
A.
2 cleans + 1 jerk EMOM x15

B.
3 sets for max reps
1 min me ground to overhead
Rest 30s
1 min me double unders
Rest 30s


"Sport"
A.
1 hang clean + 1 front squat + 1 jerk EMOM x10

B.
For time:
Run 400m
20 burpees

3 sets
10 ground to overhead (135/95)
10 toes to bar

Run 400m
20 burpees

Monday 1/20/14

"You change your life by changing your heart."-Max Lucado

"Fitness"
A1.
Backsquat 5 sets 5 reps
A2.
Box jump step down 5 sets 10 reps

B.
For time:
30 wallballs
Run 400 m
30 burpees
Run 400 m
30 wallballs


"Sport"
A.
Hang snatch + overhead squat EMOM x10

B.
Backsquat 5 sets 3 reps

C.
AMRAP 10
30 double unders
20 wall balls
10 chest to bar pull-ups

Friday 1/17/14

"Fitness"
A.
Front squat 5 sets 5 reps

B.
For time:
Run 800m
30 walking lunges 45/25
30 burpees
30 walking lunges
Run 800



"Sport"
A.
Work to heavy split jerk double (from racks)

B.
For time:
Row 1k
50 thrusters 95/65

Thursday 1/16/14

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved."-Helen Keller

"Fitness"
A.
15 mins to complete:
"Annie"
50-40-30-20-10
Double unders
Abmat situps

when the clock hits 15 mins (5 mins to complete)
3 rounds:
15 kbs
25 air squats

when the clock hits 20 mins
1 min ME double unders
1 min ME abmat situps
1 min ME KBS
1 min ME air squat

24 mins total.

B.
Skill work & mobility


"Sport"
A.
20 mins skill work

B.
20 mins mobility

Wednesday 1/15/14

"Fitness"
A.
Deadlift 5 reps EMOM x10

B.
In teams of 2-4
Row 500m
Run 400m
-This is performed as a relay. We'll explain.


"Sport"
A.
Deadlift 5 sets 3 reps (climbing)

B.
5 rounds:
Run 400
15 pull-ups

Tuesday 1/14/14

1. "If you love life, don't waste time, for time is what life is made up of." - Bruce Lee

"Fitness"
A.
5 sets for max reps
Shoulder to overhead
Pull-ups
Rest 3-5 mins

B.
3 min AMRAP
Burpees


"Sport"
A.
Strict press 5 sets 3 reps

B.
EMOM x8 3 tng cleans + 1 jerk (no misses)

C.
5 min AMRAP
10 shoulder to overhead (135/95)
10 burpees laterally over bar

Monday 1/13/14

"Fitness"
A.
Backsquat 1RM (for those that have been following the program for >3-5months)
Or
Backsquat 5sets 5 reps
(15 mins max!)

B.
5 sets
10 toes to bar
10 Kbs
Rest 30s between

C.
20 mins
Odd: row 15/10 cals
Even: 15 wallballs


"Sport"
A.
Backsquat 1RM
(15 mins max)

B.
3 snatch tng EMOM x8 ("Open" weights)

C.
20 mins
Odd:10 toes to bar
Even: 10 wallballs

Saturday 1/11/14

"Fitness"
A.
20 min AMRAP:
In teams of 2:
10 power snatches
-While athlete A is completing 10 snatches, athlete B completes max Double Unders.


"Sport"
A.
Snatch 1RM

B.
Snatch balance + 2 overhead squats (5-7 sets)

C.
6 min AMRAP
10 power snatch (75/55)
30 double unders

Friday 1/10/14

"Fitness"
A.
Hang clean & jerk EMOM x15
5, 5, 5 (climbing)

B.
2 sets for reps:
6 min AMRAP
Run 800m/Row 1k
Max back squats
Rest 3-5 mins


"Sport"
A.
Clean & jerk 15 mins

B.
Backsquat max reps at 80%
-warm up to weight

C.
21 thrusters(95/65)
9 bar muscle ups (12pullups, 12dips)
15 thrusters
7 bar muscle ups(9,9)
9 thrusters
5 bar muscle ups(6,6)

Thursday 1/9/14

"I have found the paradox, that if you love until it hurts, there can be no more hurt, only more love."-Mother Teresa

"Fitness"
A.
Tabata 8 mins hollow rock

B.
Tabata 8 mins handstand hold

C.
Tabata 8 mins burpees

D.
For time:
100 hand release push ups
-10 min cap.


"Sport"
A.
30 mins Skillwork

B.
20 mins mobility

Wednesday 1/8/14

"I hate quotations. Tell me what you know."-Ralph Waldo Emerson

"Fitness"
A.
Deadlift 5x5 climbing (start super light)

B.
5 sets:
20 sit-ups
Rest 30 seconds

C.
30-20-10
Kbs
Pull-ups
Run 400m


"Sport"
A.
Deadlift 5x5 climbing (start super light!)

B.
EMOM x10
5-10 pull-ups

C.
EMOM x10
Odd:max wallballs
Even: max Kbs

Tuesday 1/7/14

"Pray, and let God worry."-Martin Luther

"Fitness"
In teams of 3:
Row 2k (6k)
-then-
12 push press
8 toes to bar
6 box jump step down
-1 person rowing 2k while other 2 cycle through triplet. The workout is over when you reach 6k meters.


"Sport"
A.
5 sets of 3 position clean(floor, above knee, hip) @70-80%

B.
4 rounds for reps:
1 min Airdyne
1 min HSPU
1 min double unders
1 min ring dips
1 min rest

Monday 1/6/14

"You must submit to supreme suffering in order to discover the completion of joy." -John Calvin

"Fitness"
A.
Back squat 7 sets 2 reps
Rest 2-3 mins

B.
5 rounds:
5 power cleans (70%)
10 burpees
Rest 30s

"Sport"
A.
5 sets of 3 position snatch @ 70-80% (floor, above knee, high hang)

B.
2 front squats EMOM x10 @ 70-80%

C.
3 rounds:
5 back squats (70-80%)
15 pull-ups (c2b)

*We will test power lifts next week.

Saturday 1/4/13

"Fitness"
A.
Front squat 8 sets 4 reps

B.
For time:
15 ground to overhead
15 burpees
Run 400m
10 ground to overhead
15 burpees
Run 400m
5 ground to overhead
15 burpees
Run 400m


"Sport"
A.
Snatch (work to tough single) 15 mins

B.
Clean and jerk (work to tough single) 15 mins

C.
8 min AMRAP
2 power snatch
2 burpees
4 power snatch
4 burpees
6 power snatch
6 burpees
So on.......

*Only use allotted time.

Friday 1/3/13

"Affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives." -CS Lewis

"Fitness"
A.
10-15 mins of skill work. Ex:pistols, HSPU, wall walk, muscle up, kipping pull up/toes to bar, etc.

B.
5 rft:
10 pull ups
20 HRPU
30 abmat sit-up
40 double unders


"Sport"
A.
FS/BS 5x2/4 @ 94% of Monday.

B.
For time:
Row 500
30 pull-ups
20 thrusters
10 muscle ups
20 thrusters
30 pull-ups
Row 500

Thursday 1/2/14

"Fitness"
A.
2 hang cleans + 1 jerk
EMOM x15
(Add weight every 5 mins.)

B.
For max reps
3 min AMRAP row cals
Rest 1 min
3 min AMRAP thruster
Rest 1 min
3 min AMRAP Kbs

"Sport"
A.
Skillwork (HSPU, MU, ETC.)

B.
Aerobic work