Aug 2019
A. Every 90 seconds, for 9 minutes (3 sets:) 1-Wide-grip Pull-up x 2.2.2 reps @ 21X1 reps – rest 15 seconds between clusters 2 – Deficit Strict HSPU x 3-5 reps @ 30X1 *Note – For HSPU, if you can achieve more than 5 reps unbroken, increase the deficit. B. 3 sets: BB Push Jerk x 3.3 reps, resting 15 seconds between Rest 2 minutes after each set C. 3-4
Aug 2019
A. Every 90 seconds, for 9 minutes (3 sets:) 1 – Weighted Chin-up Negative x 3 reps @ 5 second hold at top, 5 second descent 2 – Deficit Handstand Negative x 3-5 reps @ 5132 B. 3 sets: BB Strict Press x 4-6 reps @ 2112 (heavier than last week) Rest 2 minutes C. 3-4 sets, not for time: 5 Single-arm DB Curl & Press 5 Single-arm DB Push
Aug 2019
A. Every 2:30, for 5 sets: Frog Stance Deadlift x 7-5-3-7-5 @ 2121 *Make the second set of 7 & 5 heavier than the first sets. B. 3 sets of: KB Rack Contralateral Box Step Down x 6-8 reps/leg @ 30X1 – rest 60 seconds between legs C. In 8 minutes, complete as many rounds as possible of: 10 Bar Roll-outs 8 Burpee Lateral Bar Hop 6 Front Squat* Increase
With a partner… For Time: 60 Chest to Bar Pull-ups 400 Meter Run 30 Overhead Squats (95/65) 800 Meter Run 30 Overhead Squats (95/65) 400 Meter Run 60 Chest to Bar Pull-Ups
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Dual DB Single-leg Deadlift (unassisted) x 6-8 reps/leg @ 2121 Rest 45 seconds DB Single-arm Muscle Snatch (below knee) x 8-10/arm @ 21X1 Rest 45 sec Supine Windshield Wipers x 12 reps Rest 90 seconds B. 4 rounds of: On a 5 minute clock… Wall Balls (unbroken) x 15 reps Dual KB Suitcase Deadlift x
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 7 sets of: Snatch* x 1.1 @ 75-85% of 1-RM Rest 15 seconds between every attempt. Rest 2 minutes between sets. B. 4 rounds of: On a 3 minute clock… Ski 400/325 Meter Clean & Jerk x 4 attempts* Rest 3 minutes *A missed attempt counts as zero points and cannot be done over. Score is total poundage
A. 3 sets of: Single-arm DB Tripod Row x 6-8 reps/arm @ 20X1 Rest 45 seconds DB Incline Bench Press x 6-8/arm @ 3131 (heavier than last week) Rest 90 seconds B. On a 90 second clock, for 7 rounds: Row 10 seconds @ 100% Intensity (ALL-OUT) C. Tabata Push-ups Rest 60 sec Tabata Double-Unders
A. Every 2:30 minutes, for 10 minutes (4 sets): BB Squat to Box (parallel) x 4 reps @ 21X1 * Increase load each set – Make only last set TOUGH B. 3 sets of: Contralateral KB Rack Bulgarian Split Squat x 6-8 reps/side @ 30X0 Rest 60 seconds Adduction Bias Elbow Plank x 30 sec/side C. In 13 minutes, complete as many rounds as possible of: DB Squat Thrust (no
Aug 2019
A. Every 90 seconds, for 9 minutes (3 sets:) 1- Lean-away Strict Ring Pull-up* x 4-6 @ 41X1 reps @ 2 sec pause at top, 6 sec descent 2 – Strict HSPU x AMRAP @ 31X1 *Note – For pull-up, maintain the neutral hand position and lean as far back as possible! If you cannot do a pull-up, jump to the top of the rep and just perform negatives. For
Aug 2019
A. Every 90 seconds, for 9 minutes (3 sets:) 1 – Wide-grip Pull-up Hold x 25-40 seconds 2 – Handstand Negative x 3-5 reps @ 5132 *Note – Grip should be a few inches wider than your normal pull-up grip. Tempo for HS reads 5 seconds down, 1 sec pause at bottom, 3 seconds to stand up and kick back up to wall, 2 second hold at top before descending.
Aug 2019
A. Every 2:30, for 12:30: Frog Stance Deadlift x 8-6-4-8-6 @ 2121 *Make the second set of 8&6 heavier than the first sets. Your set of 4 will be the heaviest, ex..200×8, 220×6, 240×4, 210×8, 230×6 B. Every minute, on the minute, for 16 minutes: 1 – Walking Lunge Steps w/ DB Farmers Carry x 16 steps (HEAVY) 2 – Bike x 15/10 Calories 3 – Dual KB Turkish Sit-up
With a partner… For time: 1 Mile Run 100 Wallball (20/14#) 100 Box Jump (24/20”) 800 Meter Run 80 DB Devil Press (40/25#) 80 Floor Press (40/25#) 400 Meter Run 40 Pull-ups 40 Abmat Sit-up with Wallball toss to Partner 40 minute time cap! *All runs are performed together. Partition all other reps anyhow.
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Filly Landmine Press x 6-8 reps/arm @ 3111 (heavier than last week) Rest 60 seconds RNT Clean Grip RDL x 5-7 reps @ 2121 (heavier than last week) Rest 90 seconds B. 3 sets: Overhead Squat x 4-6 reps @ 21X1 C. In 12 minutes, complete as many rounds as possible of: 8 DB
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 6 sets of: Snatch* x 1.1.1 @ 70-80% of 1-RM Rest 15 seconds between every attempt. Rest 2 minutes between sets. B. 4 sets of: Power Clean & Push Jerk x 1.1 @ 70-80% of 1-RM Rest 15 seconds between every attempt. Rest 2 minutes between sets. C. On a 4 minute clock… 20 DB Hang Clean &
A. 3 sets of: Single-arm Ring Row x 8-10 reps/arm Rest 60 seconds DB Incline Bench Press x 6-8/arm @ 4141 Rest 60 seconds Arch Hold x 15-30 seconds Rest 60 seconds B. On a 6 minute clock… 3-5 sets of: Ski 500/400 Meters 150 Foot Bear Crawl (slow & deliberate) 100m KB Dual Rack Carry (53/36#) * Modify workout to allow for 90+ seconds of rest each round. Based
Aug 2019
A. Every 2 minutes, for 8 minutes (4 sets): BB Squat to Box (parallel) x 5 reps @ 21X1 * Increase load each set – Make only last set TOUGH B. Every 90 seconds, for as many rounds as your can: 7 DB Thrusters 7 DB Squat Thrusts (No push-up Burpee) 30 Double-Unders or 45 Single-Unders Keep going until you can’t complete a round in 90 seconds. Your score is
Aug 2019
A. Every 2 minutes, for 8 minutes (4 sets): BB Squat to Box (parallel) x 4 reps @ 21X1 * Increase load each set – Make only last set TOUGH B. CFM Test # 7 Every 90 seconds, for as many rounds as your can: 7 Calorie Row 7 Thrusters (75/55) 7 Burpees Keep going until you can’t complete a round in 90 seconds. Your score is the number of
Aug 2019
A. 3 sets of: Weighted Pull-up (pronated) x 4-6 reps Rest 60 seconds Strict HSPU x 6-10 reps @ 30X1 Rest 90 seconds *if you can do more than 10 strict HSPU, add a 3-5” deficit. B. 4 sets: BB Push Press x 5 reps @ 21X2 (heavier than last week) Rest 2 minutes C. Complete as many rounds as possible in 10 minutes, of: KB Snatch (from swing) x
Aug 2019
A. 3 sets of: Weighted Pull-up Negative x 3-5 reps @ 5 second descent Rest 60 seconds HSPU Hold x 30-45 seconds Rest 60 seconds B. 4 sets: BB Strict Press x 6-8 reps @ 2111 (heavier than last week) Rest 2 minutes C. Complete as many rounds as possible in 10 minutes, of: DB Snatch x 7 reps (left) DB Push Press x 7 reps (left) Strict Pull-ups x
Aug 2019
A. 3 sets of: Single-leg BB Glute Bridge x 6-8 reps/leg @ 20X1 (rest 30 seconds after each leg) Rest 60 seconds Dual KB Rack Box Step-ups x 6-8 (heavy, rest 30 seconds after each leg) Rest 60 seconds Elbow Star Plank x 30-45 seconds/side Rest 60 seconds B. Every minute, on the minute, for 16 minutes: 1 – Burpee Box Jump x 8 reps 2 – T&G Deadlift x
With a partner… 12 rounds for time: 10 Assault Bike 10 Push-up 10 Pull-up 10 WallBall * Only one athlete works at a time, completing an entire round, before switching off. Athletes will finish performing a total of 6 rounds each.
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 5 sets of: Snatch 1.1.1 rest 10-15 seconds between reps B. “Amanda ate a PowerBar” For time, sets of 9-7-5 of: Bar Muscle-ups Power Snatch (135/95)
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Filly Landmine Press x 8-10 reps/arm @ 3111 Rest 60 seconds RNT Clean Grip RDL x 5-7 reps @ 3131 Rest 90 seconds B. 3 sets: Overhead Squat x 6-8 reps @ 21X1 C. 3 rounds for time: Dual KB Swing x 15 reps Single-arm DB Overhead Walk x 100 Meters (switch at 50 Meters)
A. 3 ascending supersets of: DB Burpee x 6 reps DB Renegade Row x 6 reps Rest 90 seconds B. 3 sets of: Supported DB Single-arm Torso Row x 6 reps @ 30X1 – 30 seconds rest between arms (heavier than last week) Rest 60 seconds Single-arm DB Bench Press x 6-8 @ 31X1 (heavier than last week) – 30 seconds rest between arms Rest 90 seconds C. 3-4 sets,
A. 3 sets of: Contralateral KB Rack RNT Step-up x 6-8/side @ 30X1 Rest 60 seconds Split-stance BB Goodmorning x 6 reps/side Rest 60 seconds Reverse Elbow Plank x 30 seconds Rest 90 seconds B. Every 2 minutes, for 8 minutes (4 sets): BB Squat to Box (parallel) x 5 reps @ 21X1 * Increase load each set – Make only last set TOUGH C. On a 3 minute clock…
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