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…
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
Aug 2019
How young are you? 31 Where were you born and where did you grow up? Born in San Diego, CA. , Grew up in Plymouth, MA If you could have any super powers, what would it allow you to do? Probably to fly. My daughter already thinks I’m the strongest guy in the world. What is/are your favorite movement(s) to perform? I can’t really say.. they all sound good to
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
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