Mar 2019
A. 3 sets of: Wall Walk x 2 Rest 45 seconds Snatch Grip Romanian Deadlift x 6-8 reps @ 2011 Rest 45 seconds KB Front-rack Carry x 200 Feet Rest 45 seconds B. In 10 minutes, complete as many rounds as possible of: 30 Double-unders or 60 Single-unders 20 DB Walking Lunge Steps with Farmers carry 10 DB Power Snatch (alternating arms)
Mar 2019
A. With a running clock… 0:00-5:00 – Work to a 5-RM Muscle Snatch 5:00-12:00 – Work to a 3-RM Power Snatch 12:00-20:00 – Work to a 2-RM Snatch Reset after every rep. B. In 10 minutes, complete as many rounds as possible of: 10 Pistols 20 DB Power Snatch (50/35) 30 Double-unders
Mar 2019
2 rounds for time of: Run 1 Mile 25 DB Deadlift (50/35) 35 Push-ups 45 Abmat Sit-ups
Mar 2019
2 rounds for time of: Run 1 Mile 25 DB Deadlift 35 Push-ups 45 Abmat Sit-ups
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed In 15 minutes, complete as many rounds as possible of: 10 DB Thrusters 20 Jumping Chest-to-bar pull-ups
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb.
Mar 2019
A. Every 75 seconds, for 15 minutes (3 total sets): Station 1 – DB/KB Over/Under Walk x 100 feet (hold one locked out overhead, one in farmers carry) Station 2 – BB Good Morning x 8-10 reps @ 2011 Station 3 – DB/KB Over/Under Walk x 100 feet (opposite hands from station 1) Station 4 – Supine Leg Lifts x 15-20 reps B. Every 5 minutes, for 20 minutes (4
Mar 2019
A. In 15 minutes, work up to a challenging, but sub-max Power Clean & Push Jerk for the day. B. Every 5 minutes, for 20 minutes (4 sets) for max load: 500 Meter Ski 5 Power Clean & Push Jerk Let’s go as big as possible today, trying to achieve the heaviest total poundage possible over the 20 reps. Only 5 attempts per set, including misses. Adjust weight throughout the
Mar 2019
Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calorie Bike 800m Run 50 Double Unders Let’s use a pace that will allow for near consistent splits throughout. Adjust volume to allow for a minimum of 2 minutes rest between sets.
Mar 2019
Every 10 minutes, for 40 minutes (4 sets) for times: 40/30 Calorie Bike 800m Run 50 Double Unders Let’s use a pace that will allow for near consistent splits throughout. Adjust volume to allow for a minimum of 2 minutes rest between sets.
Mar 2019
A. Every 2:30, for 15 minutes: Back Squat Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Set 6 – 10 reps @ 70-80% B. In 8 minutes, ascend the rep ladder 3-6-9-12-15-etc… as high as possible of: DB Thruster Strict Chin-up
Mar 2019
A. Three sets of: Goblet Squat x 6-8 reps @ 32×1 Rest 60 seconds Cross-body Single-arm/leg Romanian Deadlift x 8-10/leg @ 3011 Rest 60 seconds Hollow Hold or Hollow Rock x 60 seconds Rest 60 seconds B. In 8 minutes, ascend the rep ladder 3-6-9-12-15-etc…as high as possible of: DB Thruster Strict Chin-up
Mar 2019
A. Every 90 seconds, for 18 minutes (4 total sets): Station 1 – DB Floor Press x 8-10 reps @ 21X1 Station 2 – DB Bent-over Rows x 8-10 reps @ 20X1 Station 3 – Side Plank with Dip x 12-15 reps/side B. Every minute, on the minute, for 12 minutes: Odd – 1 Hand Release Push-up + 2 Shoulder Taps (alternating hands) x 10 Even – Row (sprint) 10/7
Mar 2019
A. In 12 minutes, work up to a 3-RM for the day. Bench Press @ 32X1 Directly into… Every 2 minutes, for 6 minutes (3 sets) Bench Press x 6-8 reps @ 85-90% of today’s established 3-RM (without tempo) B. 3 sets of: Bent-over Row x 6-8 reps @ 1010 Rest 45 seconds Single-arm DB Incline Press x 6-8 reps/arm @ 20X1 Rest 45 seconds C. Tabata Ski –
Mar 2019
5 rounds for time of: Run 400m 21 Box Jump (24/20) 15 KB Swing (52/36) 9 Front Squat (135/90) 25 minute time cap
Mar 2019
5 rounds for time of: Run 400m 21 Box Jump 15 RUS KB Swing 9 Goblet Squat 25 minute time cap
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed For total time: 3 rounds of: 20 DB snatches 12 burpees Rest 3 minutes Then, 3 rounds of: 6 strict pull-ups 12 bar-facing burpees
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb. Scaled: Snatch 65/45lb., perform chin-over-bar pull-ups, may step over bar on the burpees
Mar 2019
Every minute, on the minute, for 20 minutes: Interval 1 – Monostructural element Interval 2 – Goat *For Interval one, choose from the Bike, Rower, Skier, Or Double-unders and perform 30 seconds of work. For Interval two, pick a GOAT (something that needs improvement on) and practice it. Weight should be light enough to allow for improvements in posture and technique.
Mar 2019
Every minute, on the minute, for 20 minutes: Interval 1 – Monostructural element Interval 2 – Goat *For Interval one, choose from the Bike, Rower, Skier, Or Double-unders and perform 30 seconds of work. For Interval two, pick a GOAT (something that needs improvement on) and practice it. Weight should be light enough to allow for improvements in posture and technique.
Mar 2019
Every 6 minutes, for 24 minutes (4 rounds) of: Bike 20/14 Calories Power Clean* (135/90) BB Front-rack Reverse Lunge Steps* (alternating) (135/90) 15 Toes to Bar *Use the following rep scheme: Rd 1 – 20 reps @ 95/60 Rd 2 – 16 reps @ 115/75 Rd 3 – 12 reps @ 135/90 Rd 4 – 8 reps @ 155/105
Mar 2019
Every 6 minutes, for 24 minutes (4 rounds) of: Bike 20/14 Calories 50 Foot DB Death March 14 DB Front-rack Reverse Lunge steps (alternating) 16 Hanging Knee Raises or 8 Strict Toes to Bar
Mar 2019
A. 3 sets of: DB Strict Press (alternating arms) x 12 reps @ 20X1 Rest 30 seconds Band Pull-aparts x 15-20 reps at 20X1 Rest 30 seconds Supine Leg Lifts x 15-20 reps @ 20X0 Rest 30 seconds B. 3 – 3 minute rounds of: 2 minutes of: Jump rope for max reps 1 minute of: DB Push Press for max reps Rest 1 minute after each round. Score is
Mar 2019
A. BB Strict Press – In 15 minutes, build to a 3-RM for the day. B. For time: 21 Push Jerk (95/60) 50 Double-unders 15 Push Jerk (115/75) 100 Double-unders 9 Push Jerk (135/90) 150 Double-unders
Mar 2019
A. Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – Deadlift x 6-7 reps @ 21X1 (reset after every lift) Station 2 – Supine Glute March x 20 steps @ 1010 Station 3 – Elbow Plank x 45 seconds B. In 10 minutes… 15 KB Swing (RUS) 10 Burpee 5 Strict Pull-up
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