Performance and fitness

In teams of three, complete 5 sets each of:
500 Meter Row
Burpee Box Jump Overs x 15 reps
115/75 lb Overhead Squats x 10 reps

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

With Sergio and Seth. 36:30. Box jumps were by far the toughest.

Performance

A.
Take 12-15 minutes to build to a 1-RM Shoulder Press

Made 145. Missed 155. Not the best press day.

B.
Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300 Meter Run

4 or 5. Can't remember.

Performance

A.
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean

Missed 105. Got up to 100.

B.
“POS”
Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)

2:22, 2:41, 2:42 with 165.

Performance and fitness

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings (24/16 kg)
2 Minutes of Burpees
2 Minutes of Pull-Ups

730 reps with Merritt at Point Loma.

Performance

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

Worked up to 70kg.

B.
In teams of two, partners alternate to complete 5 rounds each of:  9:22 with Sergio
135/95 lbs Power Cleans x 10 reps
Ring Dips x 10 reps

Performance and fitness

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.)
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest

233 reps. 

Performance

A.
Five sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2 minutes
Supinated Grip Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

Snatch complex with Hank. Snatch, hang snatch. 2 overhead squats. Kept it low at 50kg.

B.
Against a two-minute running clock, complete the following:
400 Meter Run
Hand-Release Push-Ups x Max Reps
Rest two minutes between sets, and complete a total of four sets.

16, 19, 17, 17

Performance

A.
Take 15 minutes to build to today’s 1-RM Clean
(or use the time to practice clean technique)

Hit 95kg, missed 100 twice. Couldn't stand it up. Not my day.

B.
“Diane”
Complete rounds of 21, 15, and 9 reps for time of:
225/155 lb. Deadlift
Handstand Push-Ups

7:30. Used the sponge.

Performance

A.
Take 12-15 minutes and build to today’s 1RM Snatch or Power Snatch

76kg. PR. Missed 80 but could have totally gotten it.

B.
Complete rounds of 40, 30, 20 and 10 reps for time of:  12:00+
Kettlebell Swings (24/16 kg)
Pull-Ups

32kg. Grip was toast.

Performance

A.
Five sets of:
Push Press x 3-5 reps  135x5, 145x5, 155x5, 165x5, 175x2

Rest 2 minutes

B.
Three rounds for time of:  15:00
Man-Makers x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

Didn't finish in the time cap. 150 reps.

Performance and fitness

In teams of two, partners alternate whole sets to complete 5 sets each of:
20/12 lb Wall Ball Shots x 20 reps
Unbroken Deadlift x 10 reps
400 Meter Run

34:19 at 225 with Brian. Felt a lot better than I thought it would. We are slow runners.

Performance and fitness

A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.

One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”

Worked on handstands and toes-to-bar.

B.
Tabata Mash-Up
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Push Press  4
Kettlebell Swings  12
Push-Ups  7
Sit-Ups  8

Scored the last round.

Fitness

A.
Four sets of:
Back Squat x 8-10 reps @ 30X1  10x155, 10x175, 8x195, 3x215 (felt kinda meh)
Rest 45 seconds
Pull-Ups x 6-8 reps @ 2111  All 6's
Rest 45 seconds
Kettlebell Swings x 20 reps  32kg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
For time:  9:13
Row 2000 Meters
50 Squats

7:42 on the row. PR. 12 seconds better than last time and felt MUCH better! Could definitely go sub-7:30.

Performance

A.
Five sets of:
Deadlift x 3-5 reps  225x5, 245x5, 265x5, 285x5, 315x3
Rest 20 seconds
Push-Ups x 15-20 @ 10X0  20, 20, 20, 15, 15
Rest 2-3 minutes

Deadlift felt really good.

B.
For time:  11:10
Row 1000 Meters
50 Kettlebell Swings (24/16kg)  32kg (32+18)
Run 800 Meters

Run was super slow.

Performance

A.
Four sets of:
Single-Arm Press x 4-6 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps @ 1212
Rest 90 seconds

Pause cleans at just above the knee. Worked up to 195. Failed 205.

B.
Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

12:00 plus. Used 165 and the sponge for handstand push-ups.

Performance

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

Jerk work with Hank.

B.
Four sets of:
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/12 lbs)
300 Meter Run
Rest 4 minutes

3:10, 3:05, 3:00, 2:59