Jun 2019
A. Every 90 seconds, for 13:30 (3 total sets): 1 – Spilt stance Romanian Deadlift x 7-8 reps/side @ 3011 2 – Lateral Band Walks x 20 steps/each direction 3 – No Hands Bike for Calories x 12/8 B. 3 sets of: Turkish Get-up x 4 reps, alternating sides each rep Rest 30 seconds Barbell Glute Bridge x 12-15 reps @ 20X1 Rest 30 seconds Barbell Roll-out x 10-12 reps
Jun 2019
A. Power Clean & Push Jerk Week #2 On a 90 second clock… Wave 1 Set 1 – 63% x 3 Set 2 – 68% x 2 Set 3 – 73% x 1 Wave 2 Set 4 – 68% x 3 Set 5 – 73% x 2 Set 6 – 78% x 1 Wave 3 Set 7 – 73% x 3 Set 8 – 78% x 2 Set 9 –
Jun 2019
In 25 minutes, complete as many rounds as possible of: Suitcase Deadlift x 20 (switching sides at 10) Single-arm Rack Reverse Lunges x 20 (switch arms at 120) KB Single-arm Farmer’s Carry x 100 Meters (switch arms at 50m turn around) Box Jump-overs x 15 Supine Leg Raises w/ KB hold over chest x 20
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Single-arm DB Tripod Row x 10-12 reps/arm Rest 30 seconds Barbell Strict Press x 6-7 reps @ 3112 Rest 30 seconds Wall facing Handstand hold x 30 seconds Rest 30 seconds B. 3 rounds for time of: Run 800 Meters 2 Rope Climb or 10 Rope Rows 16 DB Push Press – Holding one in
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Pendlay Row x 6-7 reps Rest 45 seconds Barbell Push Press x 5-6 reps Rest 45 seconds Handstand Push-up Negatives x 3 with 3-5 second descent Rest 45 seconds B. 3 rounds for time of: Run 800 Meters 2 Rope Climb 16 DB Push Press (50/35) – Holding one in front rack, pressing the other,
Jun 2019
For time, complete sets of 40-30-20-10 of: Row/Bike/Ski for Calories (Choose only one) Push-ups KB Swings (Rus) Air Squats Abmat Sit-ups 25 minute time cap
Jun 2019
A. Paused Overhead Squat – 3 reps each @ 50/60/70% of 1-RM Snatch Rest 60 seconds B. Snatch Balance – 3 reps each @ 40/50/60% of 1-RM Snatch Rest 60 seconds C. Snatch Lift Off (to mid-knee) + Pull – 3 reps each @ 60/70/80% of 1 -RM Snatch Rest 60 seconds D. Every 75 seconds, for 12:30 (10 sets) 1 Hi-Hang Snatch + 1 Snatch *Sets 1-3 @ 60-65%
Jun 2019
A. 3 sets of: Overhead Squat to Box x 6-7 reps @ 3111 Rest 30 seconds Half Kneeling Landmine Press x 8-10 reps/arm @ 30X1 Rest 30 seconds Banded Pull-Throughs x 12-15 reps @ 30X1 Rest 30 seconds B. Every minute, on the minute, for 12 minutes: 1 – Alternating DB Muscle Snatch x 14 reps 2 – Split Lunge Jumps x 16 reps 3 – 40 seconds of Double-Unders
Jun 2019
At 75-85% intensity, not for time: Ski 1,000 Meters 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side Plank w/ Dip per side Row 1,000 Meters 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side Plank w/ Dip per side Bike 60/45 Calories 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side
Jun 2019
Overview: Contestants will begin their challenge with a “pre-challenge” lecture on June 15th, covering all things nutrition & lifestyle practices that will lend hand towards a leaner, more solid and favorable body composition (lose fat, gain muscle). After the lecture, contestants will complete their pre-challenge body comp scan. It is now when the challenge really begins. Objective: To create the greatest positive change in body composition. This can be
Jun 2019
A. Power Clean & Push Jerk Week #1 On a 90 seconds clock… Wave 1 Set 1 – 60% x 3 Set 2 – 65% x 2 Set 3 – 70% x 1 Wave 2 Set 4 – 65% x 3 Set 5 – 70% x 2 Set 6 – 75% x 1 Wave 3 Set 7 – 70% x 3 Set 8 – 75% x 2 Set 9 –
Jun 2019
A. Every 75 seconds, for 15:00 minutes (3 total sets): 1 – KB Crossbody Step-up (left leg) x 10 reps 2 – KB Crossbody Step-up (right leg) x 10 reps 3 – Good Mornings x 7-8 reps 4 – Hollow Hold x 30-45 seconds B. For time, complete sets of 9-8-7-6-5-4-3-2-1 of: DB Thruster Strict Chin-up 10 minute time cap
Jun 2019
With a partner… 4 rounds for time of: 15 Deadlift (185/115) 30 Wallball (20/14) 400m Run Then, after all four rounds have been completed, perform: 80 Toes to Bar or Hanging Knee Raises *Teammates will begin, one performing deadlifts, the other performing wallballs. Switch movements upon completion, then finishing the round with a 400m run together.
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Bench Press x 9-10 reps @ 30X1 Rest 30 seconds KB Bent-over Row x 10-12 @ 2010 Rest 30 seconds Band Pull-aparts x 15-20 reps @ 30X1 Rest 1 minute B. 3 Giant sets of: 10 Renegade Rows* 15 DB Floor Press 15 Supine Banded PVC Curls 30 Banded Elbow Extensions *Renegade Row =
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Bench Press x 10-12 reps Rest 30 seconds Row x 12/8 Calories (Damper Setting #10/7) Rest 90 seconds B. 3 Giant sets of: 10 Renegade Rows* 15 DB Floor Press 15 Supine Banded PVC Curls 30 Banded PVC Elbow Extensions *Renegade Row = Push-up + DB Row (left), DB Row (right)
Jun 2019
In 25 minutes, complete as many rounds as possible of: 200m DB Farmer/KB Rack Carry* (50-53/35-36) 20 Box Jump-overs (24/20) 30 KB Swings (Rus) 30 KB Russian Twists *One KB will be held by the side, while the other is in the front rack position. Switch positions at the 100 meter mark.
Jun 2019
A. Every 90 seconds, for 18 minutes (3 total sets) 1 – BB Romanian Deadlifts x 7-8 reps @ 3011 2 – Turkish Get-up x 3 reps (left) 3 – Turkish Get-up x 3 reps (right) 4 – Barbell Roll-out B. 3 sets for max reps of: 60 seconds of Double-Unders 60 seconds of Single-Arm DB Power Snatch (alternating hands) Rest 2 minutes after each round. Score is total Double-Unders
Jun 2019
A. Snatch – In 20 minutes, work up to a 1-RM. *3 misses at any single weight concludes your session for the day. We will use today’s 1-RM for our next Snatch protocol starting next week. B. 3 sets for max reps of: 60 seconds of Double-Unders 60 seconds of Single-Arm DB Power Snatch (alternating hands) (50/35) Rest 2 minutes after each round. Score is total Double-Unders and Power Snatches
Jun 2019
Every 15 minutes, for 45 minutes, for times: Row 500 Meters 2 rounds of Strict Cindy Run 800m 2 rounds of Strict Cindy Bike 30/20 Calories Modify workout to allow for 1-2 minutes rest after each round.
Jun 2019
By: Coach Chris I was out walking the dogs the other day and had a brief “light bulb” moment. The temperature was perfect, the terrain was hilly, with roots and rocks abound (which is always a relief to me after spending most of my day on a flat, solid surface indoors). But at this point during the walk, it didn’t feel like relief. I felt unbalanced, out of breath and
Jun 2019
Overview: Contestants will begin their challenge with a “pre-challenge” lecture on June 15th, covering all things nutrition & lifestyle practices that will lend hand towards a leaner, more solid and favorable body composition (lose fat, gain muscle). After the lecture, contestants will complete their pre-challenge body comp scan. It is now when the challenge really begins. Objective: To create the greatest positive change in body composition. This can be achieved
Jun 2019
A. Power Clean & Push Jerk – In 20 minutes, work up to a 3-RM. *We will use today’s 3-RM for our next Clean protocol starting next week. B. Using 70% of weight established in part A… In 7 minutes, starting with 2 reps each and adding 2 more reps every set, ascend as high as possible, for a score of max reps performed. Power Clean & Push Jerk Toes
Jun 2019
A. Every 90 seconds, for 18 minutes (3 total sets): 1 – BB Hip Bridge off Bench x 8-10 @ 20X1 2 – Tall Kneeling Dual DB Press x 6-7 @ 2011 3 – Hanging Medicine Ball Leg Curl x 8-10 @ 2011 4 – Reverse Elbow Plank Hold x 40 seconds B. In 7 minutes, complete as many reps as possible of: 6 Box Jumps 9 DB Push Press
May 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-leg DB Romanian Deadlift (Left) x 10 @ 2011 2 – Single-leg DB Romanian Deadlift (Right) x 10 @ 2011 3 – Dual KB Rack Walking Lunge Steps x 16 4 – Banded Clambshells x 10-12 @ 2022 B. 3 rounds, each against a 90 second clock:
May 2019
A. 3 sets of: Single-arm Ring Row x 9-10 reps/arm @ 2010 Rest 45 seconds Ring Plank Hold x 30 seconds Rest 15 seconds DB Single-arm Floor Press (leave one arm in press/locked out position) x 9-10 reps @ 2111 Rest 45 seconds B. AMRAP 12 40 Double Unders 10 Squat Thrust (No Push-up Burpee) 1 Rope Ascent 100 Meter Farmers Carry (53/36)
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