With a partner… In 12 minutes, complete as many rounds as possible of: 30 Sumo Deadlift Highpull (75/55#) 30 Bench Press (135/85#) 100 Double-unders Rest 4 minutes In 12 minutes, complete as many rounds as possible of: 25 Burpee Box Jump 25 Toes to Bar 50 Calorie Ski
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets, performing 8 reps of each movement – Keep on light side, starting with an empty BB on the first set and gradually increasing over the next 2 sets: Deadlift Bent-over Row Strict Press Back Squat Good Morning Push Press Rest as needed B. Every 75 seconds, for 3 total sets: 1 – DB Contralateral
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets of: Muscle Snatch x 4 reps Snatch Press x 3 reps Snatch Balance x 2 reps *Heavier than last week. Rest 60-90 seconds B. 7 sets of: Snatch x 1 @ 90-95% of 1-RM Rest 2-3 minutes between sets. C. 30 Clean & Jerk* for time: *Start at 135/85#, and increase by 10 pounds
Sep 2019
How young are you? 42 Where were you born and where did you grow up? I was born in Melrose, MA, grew up in West Boylston, MA (right outside of Worcester) If you could have any super powers, what would it allow you to do? Fly What is/are your favorite movement(s) to perform? Snatch and power cleans If you won a million dollars, what’s your first purchase? New house.
“Skyline” 4 rounds for time: 30/24 Calorie Bike 25 KB Swing (53/36#) 20 Wallball (20/14#) 100 Meter KB Rack/DB Farmer Carry (53/50,36/35#) Switch sides at 50 meters Run 800 Meters 45 minute time cap
A. 3 Giant sets of: Ski 250/200 Meters (@ 85-90%) 10 Strict Press + 5 Push Press (Make it TOUGH) 5 Bar Muscle-ups or 5 Strict C2B Pull-ups + 5 Stationary Dips (weighted if you can) Rest 90 seconds B. In 4 minutes, complete as many rounds as possible of: 8 Burpee 4 HSPU* (any style) *Sub HSPU with Piked Push-up or Negatives C. Every minute, on the minute, for
Sep 2019
A. 4 sets of: Bench Press x 4-5 reps @ 20X1 Rest 45 seconds Deadlift x 4-5 Reps @ 21X1 Rest 90 seconds B. For time, complete sets of 21-15-9 of: Burpee DB Ground to Shoulder (Make it TOUGH) Toes to Pole
Sep 2019
A. CFM Test #1 Bench Press 3-RM Rest until fully recovered, then: Deadlift 3-RM B. For time, complete sets of 21-15-9 of: Burpee Power Clean (135/95) Toes to Bar
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending giant sets of: Muscle Snatch x 5 reps Snatch Press x 4 reps Snatch Balance x 3 reps B. 5 sets of: Snatch* x 1.1 @ 80-90% of 1-RM Rest 15 seconds between every attempt. Rest 2 minutes between sets. C. 3 rounds of: On a 4 minute clock… Bike x 30/24 Calories Power Clean &
Aug 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Single-arm/leg Deadlift* (assisted) x 8-10 reps/leg @ 2121, rest 30 seconds between legs Rest 45 seconds DB Single-arm Muscle Snatch (below knee) x 6-8/arm @ 21X1, rest 30 seconds between arms (heavier than last week) Rest 45 sec DB Star Plank x 20-35 seconds/side Rest 90 seconds B. 3 rounds, for total time: 400
A. 3 sets of: BB Bent-over Row x 6-8 reps @ 2121 Rest 45 seconds DB Incline Bench Press x 4-6/arm @ 2121 (heavier than last week) Rest 45 seconds Seated DB Hammer Curls x 8-10 reps @ 3111 Rest 90 seconds B. 2 sets of: Close-grip Bench Press x 12-15 reps @ 21X1 Rest 30 seconds Ring Face Pulls x 8-10 reps @ 2121 C. 3 rounds for time:
Aug 2019
A. Every 2:30 minutes, for 10 minutes (4 sets): BB Squat to Box (parallel) x 3 reps @ 21X1 * Increase load each set – Make only last set TOUGH B. CFM Test #8 Row Repeats: 30 sec all out, 30 sec rest x 4 sets *Note meters for all 4 rounds. C. 3 rounds for time of: 12 Toes to Bar 10 DB Burpee 8 DB Hang Squat Clean
Aug 2019
A. Every 2:30 minutes, for 10 minutes (4 sets): BB Squat to Box (parallel) x 3 reps @ 21X1 * Increase load each set – Make only last set TOUGH B. Every minute, on the minute, for 12-16 minutes (3-4 total sets) 1 – Dual KB Swing x 15 Reps 2 – Dual KB Rack Walking Lunge Steps x 16 steps 3 – Bike x 12/8 Calories 4 – Toes
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
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