Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10-ft. W 14-lb. wall ball to 9-ft.
Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10-ft. W 14-lb. wall ball to 9-ft.
Feb 2019
Every 10 minutes, for 40 minutes (4 sets) for times: Ski 500/400 Meters Bike 30/21 Calories Row 500/400 Meters 50 Double-Unders Adjust rounds to allow for about 2 minutes of rest in between efforts. *If we are performing 19.1 on Friday and will not be using today as a rest day, let’s make it an active recovery day, keeping the intensity to a minimum.
Feb 2019
Every 10 minutes, for 40 minutes (4 sets) for times: Ski 500/400 Meters Bike 30/21 Calories Row 500/400 Meters 100 Single-unders or 50 Double-unders Adjust rounds to allow for about 2 minutes of rest in between efforts. *If we are performing 19.1 on Friday and will not be using today as a rest day, let’s make it an active recovery day, keeping the intensity to a minimum.
Feb 2019
3 rounds for time of: Run 800m 30 Wallballs 15 Deadlift Let’s use a medicine ball today that will allow for 3 sets or less, and a deadlift weight that can be completed within 1-2 sets. Shoot for sub 20:00 minutes!
Feb 2019
CFM Test #3 3 rounds for time of: Run 800m 30 Wallballs (20/14) 15 Deadlift (225/155) Today’s test will challenge us both muscularly and metabolically. Sets should only be attempted unbroken if you can do so without maxing out either system (ie…hit muscle failure, can’t breath). The run will always be an opportunity to regain composure for the next round. Do your best today to push the limits and expand
Feb 2019
A. Every minute, on the minute, for 9 minutes (3 sets) of: Interval 1 – Ring Pull-ups with false grip x 8-10 reps Interval 2 – Ring Dips x 8-10 reps Interval 3 – Hollow Rock x 25-30 B. Five sets for max reps, each against a 3-minute clock: Row 500 Meters Bar Muscle-ups x Max Reps Rest 3 minutes between sets. Score is total push-ups performed.
Feb 2019
A. Every minute, on the minute, for 9 minutes (3 sets) of: Interval 1 – Strict Chin-up x 8-10 reps Interval 2 – Stationary Dips x8-10 reps Interval 3 – Hollow Hold x 30 seconds (accumulated) B. Five sets for max reps, each against a 3-minute clock: Row 500 Meters Hand Release Push-ups x Max Reps Rest 3 minutes between sets. Score is total push-ups performed.
Feb 2019
A. Every 2 minutes, for 20 minutes (10 sets) of: Snatch Sets 1-3: 2 reps @ 65, 70, 75 Sets 4-10: 1 rep @ 80, 83, 86, 89, 92, 95, 95+ *Base numbers off of 1-RM Snatch B. For time: 30/21 Calorie Bike Directly into… 3 rounds of: 10 Power Snatch (95/65) 10 Overhead Squat (95/65) 10 minute time cap
Feb 2019
A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – KB Bottoms-up Carry x 100 feet/each arm Station 2 – Barbell Good-mornings x 7-8 reps @ 3111 Station 3 – Turkish Get-up x 1 rep each arm Station 4 – L-Sit/Tuck Hold x 45-60 seconds (accumulated) B. For time: Ski 500m Directly into… 3 rounds of: DB Power Snatch x20 Stationary DB Single-arm Overhead Reverse Lunge Steps
Feb 2019
With a partner… “Nate” In 30 minutes, complete as many rounds as possible of: 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53) Today we are performing the Nate WOD Challenge in support of onesummit.org One Summit’s mission is to build resilience in kids battling cancer through experiential learning with Navy SEALs, storytelling and community engagement. We ask kindly of you to help support this amazing cause by pledging
Feb 2019
With a partner… “Nate” In 30 minutes, complete as many rounds as possible of: 4 Strict Pull-ups 8 DB Strict Press 12 Russian KB Swings *This workout has been modified for our Fitness athletes. One Summit’s mission is to build resilience in kids battling cancer through experiential learning with Navy SEALs, storytelling and community engagement. We ask kindly of you to help support this amazing cause by pledging $1 per
Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12 minutes (8 sets) Clean (squat): 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 2 @ 80 % 1 @ 85% 1 @ 87% 1 @ 90% Reset after every rep. B. 3 giant sets of: Bike for Cals x 20/15 Bulgarian Split Squat x 8-10/leg Barbell Roll-out x 12-15
Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12:30 minutes (3 sets): Station 1 – Romanian Deadlift x 5-6 reps @ 3011 Station 2 – Box Jump x 5 reps Station 3 – DB Squat x 8-10 @ 21X1 B. 3 giant sets of: Bike for Cals x 20/15 Bulgarian Split Squat x 8-10/leg Barbell Roll-out x 12-15 Rest 1 minute
Feb 2019
A. Every 90 seconds, for 18 minutes (4 sets) Station 1 – Stationary Dips x8-10 (if able to perform 10, add weight) Station 2 – Barbell Bent-over Row x 6-8 @ 2010 Station 3 – KB Over/Under Carry* x 200 feet *Carry one kb overhead, one in farmer’s carry, switching positions after 100 feet B. For time, complete sets of 15-12-9 of: Row for Calories DB Push Press
Feb 2019
A. Every 90 seconds, for 18 minutes (4 sets) Station 1 – Ring Dips x8-10 (if able to perform 10, add weight) Station 2 – Barbell Bent-over Row x 6-8 @ 2010 Station 3 – KB Over/Under Carry* x 200 feet *Carry one kb overhead, one in farmer’s carry, switching positions after 100 feet B. For time, complete sets of 15-12-9 of: Ski for Calories Push Jerk (135/85)
Feb 2019
Every 6 minutes, for 30 minutes (for times): 40 Double-unders 30 Wallballs 20 Burpees 10 Toes to Bar Try to keep all rounds within 5-10 seconds of one another. Note fastest and slowest times.
Feb 2019
Every 6 minutes, for 30 minutes: 80 Jump rope 30 Abmat Sit-ups 20 Wallballs 10 Burpees
Feb 2019
A. Every 90 seconds, for 15 minutes (10 sets): Snatch Power Jerk x 3 reps (pausing briefly during the lockout in the quarter squat position, and again once standing tall at the top. -Start at 50% of max Snatch or Overhead Squat – Focus on foot pressure between the heel and ball of foot, maintaining full foot contact during the dip phase – Maintain foot placement throughout the lift (snatch
Feb 2019
A. 3 sets of: DB Strict Press w/ Overhead Walk x 8-10 reps + 50 feet Rest 45 seconds Banded Face Pulls x 12-15 reps Rest 45 seconds Front Leaning Rest on Rings x 45 seconds Rest 45 seconds B. 4 rounds for time of: 20 Single-arm KB Swings (10 each arm) 20 KB Single-arm Push Press (10 each arm) 7 Strict Chin-up
Feb 2019
A. Spend 5 minutes warming up to a challenging 5 reps Directly into… Every 2:30, for 15 minutes (5 sets): Back Squat to a box (parallel) x 5 reps @ 32X1 Increase weight throughout all 5 sets. B. For time: Row 500m Directly into… 3 rounds of: Box Step-overs with KB Farmers carry x 10 DB Deadlift x 10 Directly into… Bike for Calories x 35/25 10 minute time cap
Feb 2019
A. 1 ¼ Back Squat In 20 minutes, performing sets of 3 reps throughout, work to a 3-RM for the day. – Let’s stay controlled and under tension throughout the entire repetition. B. For time: Row 500m Directly into… 3 rounds of: Pistols x 10 reps, alternating legs DB Power Clean x 10 reps Directly into… Bike for Calories x 35/25 10 minute time cap
Feb 2019
With a partner… “McGhee” In 30 minutes, complete as many rounds as possible of: 5 Deadlifts (275/180) 13 Push-ups 9 Box Jumps (24/20) Only one partner may work at a time, completing a FULL round, before switching. Note total rounds and reps completed.
Feb 2019
With a partner… “McGhee” In 30 minutes, complete as many rounds as possible of: 5 Deadlifts 13 Push-ups 9 Box Jumps Only one partner may work at a time, completing a FULL round, before switching. Note total rounds and reps completed.
Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Strict Press 5-5-5 Directly into… Push Press 3-3-3 Directly into… Push Jerk 1-1-1 Start your first set of strict press at a challenging 5 reps. From there, add weight to every additional set until completion of last Push Jerk set. Rest 2 minutes between all work sets. B. Every minute, on the minute, for 10 minutes: Odd –
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