Aug 2019
A. 3 sets of: Weighted Chin-over-bar Hold (pronated grip) x 20-30 seconds Rest 60 seconds Wall Walk w/ 10 sec hold x 2-3 reps Rest 60 seconds B. 4 sets: BB Strict Press x 6-8 reps @ 2111 Rest 2 minutes C. Complete as many rounds as possible in 10 minutes, of: KB ½ Turkish Get-up x 5 reps/side Strict Chest to Bar Pull-ups x 5 100 Meter Run
Aug 2019
A. 3 sets of: Weighted Pull-up Negative (supinated grip) x 3-5 reps @ 2 sec hold, 5 second descent Rest 60 seconds 3” Deficit Hand Stand Push-up Negatives x 3-5 reps @ 2 sec hold at top, 5 second descent Rest 60 seconds B. 4 sets: BB Push Press x 5 reps @ 31X1 Rest 2 minutes C. Complete as many rounds as possible in 10 minutes, of: KB ½
Aug 2019
A. 3 sets of: Single-leg BB Glute Bridge x 5-7 reps/leg @ 20X1 Rest 60 seconds Adduction Bias Elbow Plank x 15-30 seconds/side Rest 60 seconds B. Every 90 seconds, for 18 minutes (3 total sets): 1 -Ski for Calories x 12/8 2 – Deadlift x 4 reps @ 21X1 (75% of 1-RM) 3 – Run 200 Meters w/ Medball (20/14) 4 – Toes to Rings x 15 reps
Aug 2019
A. 3 sets of: Single-leg BB Glute Bridge x 5-7 reps/leg @ 20X1 Rest 60 seconds Adduction Bias Elbow Plank x 15-30 seconds/side Rest 60 seconds B. Every 90 seconds, for 18 minutes (3 total sets): 1 – Ski for Calories x 12/8 2 – Deadlift x 4 reps (heavier than last week) 3 – Run 200 Meters w/ Medball 4 – Toes to Pole x 10-12 @ 31X1
With a partner… “Ivan” As many rounds as possible in 25 minutes: Manmakers x 6 reps (pick a challenge weight) Reverse Elbow Plank 200 Meter Single-arm Farmers Carry (53/36#) 6 Rope ascents * Athletes will start out, one performing manmakers, the other in an reverse elbow plank. When all 6 reps are performed, athletes switch. After both athletes complete 6 manmakers each, they will both carry a single KB via
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 Supersets of: Wide stance Good morning x 5 reps @ 3211 Curtsy Squat x 4 reps @ 30X1 alternating (2 each leg) Rest 90 seconds B. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 3 reps @ 42X1 sets C. Every 4 minutes, for 20 minutes (5 sets) of: DB Power Snatch x 12
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending sets of: Snatch Lift off to Knee x 3 @ 3112 (light to moderate load – warmup weight) Rest 60 seconds B. 3 ascending sets of: Snatch Pull x 3 @ 31X0 (light to moderate load – warmup weight) Rest 60 seconds C. Every 4 minutes, for 20 minutes (5 sets) of: Power Snatch x 5
3-5 rounds, not for time: Ski 500 Meters 10 Strict Pull-up or 5 Ring Muscle-up Bike 20/15 Calories 20 DB Floor Press (50/35) 15 Russian KB Swing (70/44#) Rest 2 minutes *Try to increase your Ski and Bike pace every round. Stop when pace can no longer be maintained or increased.
Jul 2019
A. 4 rounds, not for time: 10 DB Deadlifts @ 20X1 Directly into… 8 DB Front Squats 20X1 Directly into… 6 DB Push Press @ 21X1 Rest 90 sec *If you can, increase weight throughout! B. 3 sets of: DB Tall Kneeling Arnold Press x 6-8 reps @ 3112 Rest 60 seconds RNT Reverse Lunge w/ DB Farmer Carry x 8-10 reps/leg @ 30X1 Rest 30 seconds after each leg
Jul 2019
A. CFM Test #6 4 rounds for time of: 5 Power Cleans 5 Front Squats 5 Shoulder to Overhead Rx – 185/110# Compare to 04/03/2019 B. 3 sets of: DB Single Arm Push Press x 8-10 reps/arm @ 21X1 Rest 30 seconds after each arm RNT Reverse Lunge w/ DB Farmer Carry x 8-10 reps/leg @ 30X1 Rest 30 seconds after each leg Elbow Star Plank x 30 seconds/side Rest
Jul 2019
A. 3 sets of: Supinated Grip Chin-over-bar Hold x 25-40 seconds Rest 45 seconds Bar/Ring Dip Negatives x 3-5 @ 2 second pause at top, 5 second descent Rest 45 seconds Ring Face Pull x 8-10 @ 30X1 Rest 90 seconds B. 3-4 sets of: Supported DB Single-arm Torso Row x 6-8 reps @ 30X1 – 30 seconds rest between arms Rest 60 seconds Single-arm DB Bench Press x 6-8
Jul 2019
7 rounds, not for time: Row 20/15 Calories Deadlift x 5 reps @ 31X1 (70% of 1RM Deadlift) Run 200 Meters Toes to Pole x 10 @ 30X1 Rest 3 minutes
Jul 2019
7 rounds, not for time, of: Row 20/15 Calories Deadlift x 5 reps @ 31X1 (70% of 1RM Deadlift) Run 200 Meters Toes to Bar x 15 Rest 2 minutes
Jul 2019
With a partner… 3 rounds for time: KB Rack Carry into Farmer Carry x 200m, switch at 100m (53/36#) Sled Harness Pull/Drag x 200m, switch @ 100m (Tough load) Run 800m Rope Climb x 6 ascents *Partners will begin each round starting on either the carry’s or pull/drag portion. Once both partners have completed the first two movements, they will continue on together for the run and alternate ascents on
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 2:30, for 5 sets: Paused Snatch* x 1.1.1 *Start lift from floor, pausing above knee for 2 count. Take 10 seconds between each single rep. B. 3 sets of: BB Front Racked Reverse Lunge Steps x 12 alternating Rest 30 seconds Dual DB Overhead Walk x 100 feet 3 sets, not for time: KB Turkish Get-up x
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 supersets of: Kang Squat x 4 reps @ 4141 Back Rack Forward Lunge x 4 reps @ 30X1 alternating Behind the Neck Press x 4 reps @ 3131 Rest 90 seconds B. Every 3 minutes, for 12 minutes (4 sets): Back Squat x 4 reps @ 42X1 C. 3 sets, not for time: KB Turkish Get-up x
Jul 2019
“Shayne” For time: 50 Burpee Ski 1,000 Meters 50 Pull-ups 250 Double-Unders 100 Abmat Sit-ups 20 minute time cap
Jul 2019
“Shayne” For time: 50 Burpee Ski 1,000 Meters 50 Jumping Pull-ups 100 Abmat Sit-ups 250 Double-Unders 20 minute time cap
A. 3 sets of: Good Mornings x 6-8 reps @ 3011 Rest 60 seconds Barbell Glute Bridge x 10-12 reps @ 20X1 Rest 60 seconds B. 3 sets of: DB Suitcase RNT Step-up x 6-8 reps/leg @ 31×1 Rest 45 seconds after each leg C. In 15 minutes, complete as many rounds as possible, while keeping tempo & solid technique: Run 400m or Bike 25/20 Calories DB Death March x
Jul 2019
A. 3 sets of: Bench Press x 3 reps @ 20X1 Rest 60 seconds Pendlay Row x 5-6 reps @ 21X0 Rest 2 minutes B. 2 sets of: Weighted Push-ups x 10-12 reps @ 20X1 Rest 60 seconds Supinated Grip Body Row Hold x 30 seconds Rest 60 seconds C. 3 sets, not for time, of: DB Floor Press (one hand stays up) x 20 reps (alternating) Renegade Row (no
Jul 2019
A. Complete 5 sets, ascending in weight, to a max complex for the day. 2 Power Clean 2 Squat Clean 1 Jerk (any Style) B. 3 sets of: DB Single Arm Push Press x 10-12 reps/arm Rest 60 seconds Wall Facing Handstand Hold x 30-45 seconds Rest 60 seconds C. “Grace” For time: 30 Clean & Jerk (135/95#)
Jul 2019
A. Every 2 minutes, for 18 minutes (3 total sets): 1 – Sumo Deadlift x 6-8 reps @ 3111 2 – DB Walking Lunge with KB Dual Rack Carry x 16 steps 3 – Supine Reverse Plank Hold x 30-45 seconds B. 3 ascending sets of: 1 set = 10 cycles through the following… DB Deadlift DB Curl & Strict Press DB Front Squat Rest 60-90 seconds after each set.
Jul 2019
With a partner… 3 rounds for time: Run 800 Meters Directly into… 3 sets of; Dual KB Swing x 12 reps Box Jump Overs x 9 reps Rope Climb x 2 ascents or 6 Strict Pull-ups *Both partners perform all Runs together. When back from run, partners each perform 3 sets, switching out after each MOVEMENT has been completed. 40 minute time cap
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3-5 sets, not for time, of: 3 Power Snatch @ 70-80% (reset after every rep) 6 Strict HSPU 60 seconds Ski for Calories Rest 2 minutes *Increase your effort every round, adding to your Snatch and calories Skied. When mechanics and/or pace can no longer be maintained, move on to part B. B. Every minute, on the minute,
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 supersets of: Good Morning x 3 reps @ 3331 Kang Squat x 3 reps @ 3131 Back Rack Reverse Lunge x 4 reps @ 3111 alternating Rest 90 seconds *Use a light to moderate weight that will allow you to perform all movements back to back while maintaining tempo and good mechanics. B. Every 3 minutes, for
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