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
Jul 2019
A. 3 sets of: KB Gorilla Row x 8-10/arm @ 2010 Rest 60 seconds Weighted Superman Hold x 15-25 seconds Rest 60 seconds Supine Toes to Bar x 8-12 @ 31X1 Rest 60 seconds B. 4 GIANT sets of: 3 Weighted Strict Chin-ups 50 Double-Unders 7 Strict Chin-ups 10 Squat Thrust 12 DB Push-ups Rest 90 seconds
Jul 2019
A. 3 sets of: Overhead Squat x 6-8 reps @ 31X1 Rest 45 seconds Strict Pull-up x 8-10 reps @ 20X1 Rest 90 seconds B. “Hells Bells” 800 Meter Run 21 Kb Swings 21 Kb Snatches (per arm) 21 Single Arm Overhead Squats (per arm) 400 Meter Run 15 Kb Swings 15 Kb Snatches (per arm) 15 Single Arm Overhead Squats (per arm) 200-meter run 9 Kb Swings 9 Kb
Jul 2019
A. CFM Test # 5 Overhead Squat 3-RM Rest as needed, then… Strict Pull-up – Max unbroken set to Failure B. “Hells Bells” 800 Meter Run 21 Kb Swings 21 Kb Snatches (per arm) 21 Single Arm Overhead Squats (per arm) 400 Meter Run 15 Kb Swings 15 Kb Snatches (per arm) 15 Single Arm Overhead Squats (per arm) 200-meter run 9 Kb Swings 9 Kb Snatches (per arm) 9
Jul 2019
A. 3 sets of: Bench Press x 4-6 reps @ 21X1 Rest 60 seconds Bent-over Row (supinated) x 4-6 reps @ 2010 Rest 90 seconds B. 2 sets of: Ring Push-up Plank Hold x 30-40 seconds Rest 45 seconds Band Pull-aparts x 12-15 @ 30X2 Rest 45 seconds C. 3-4 sets, not for time: 30 sec Good Morning Hold (65/45#) 30m KB Dual Rack Carry (HEAVY load for you) 30
Jul 2019
A. Every 90 seconds, for 18 minutes (3 total sets): 1 – Sumo Deadlift x 8-10 reps @ 3111 2 – KB Front Rack Front Foot Elevated Split Squat x 8-10 @ 30X1 (RFF) 3 – KB Front Rack Front Foot Elevated Split Squat x 8-10 @ 30X1 (LFF) 4 – Supine Reverse Plank Hold x 20-30 seconds B. 4 sets, increasing pace throughout, of: Row 250 Meters 9 DB
Jul 2019
A. Complete 5 sets, ascending in weight, to a max complex for the day. 5 Clean Deadlift 4 Power Clean 3 Hang Squat Clean 2 Front Squat 1 Jerk (any style) B. 4 rounds of: On a 4 minute clock… Ski 250 Meters 5 Clean & Jerk – for max combined load. Score is totals pounds accumulated in 4 rounds (20 C&J). Rest the remainder of every round. Add or
Jul 2019
With a partner… “Rebecca” Complete as many reps as possible, ascending the rep ladder 3-6-9-12-15-18-21…of: Row/Bike/Ski for Calories Pull-ups Wallballs *Only one athlete works at a time, partners switching after every movement.
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 15 minutes (3 total sets): 1 – Single-arm DB Overhead Carry x 100 feet/arm 2 – RNT Reverse Lunge w/ Dual KB Rack hold x 6-8 reps (right leg) 3 – RNT Reverse Lunge w/ Dual KB Rack hold x 6-8 reps (left leg) 4 – KB Half Rotation Switch x 20 reps B.
Jul 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch – 20 minutes to a 1-RM for the day. B. 4 rounds of: On a 4 minute clock… Row 250m (95%) DB Thruster x 10 reps @ 50/35# DB Burpee x 10 reps @ 50/35#
Jul 2019
A. 3 sets of: Ring Dips x 8-10 reps @ 20X1 (add weight if you can) Rest 60 seconds Strict Pull-ups x 4-6 reps @ 2222 (add weight if you can) Rest 90 seconds B. 3 sets, not for time, of: 75 Double-Unders 5 Bar/Ring Muscle-ups KB Single-arm Farmers Carry x 100 meters (as heavy as possible, switch arms at 50m) Supine Ceiling Reaches with KB x 15 reps Rest
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