Feb 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – DB Strict Press x 8-10 @ 2111 Station 2 – Strict Pull-Ups x 6-8 reps @ 2111 Station 3 – Double DB Overhead Walk x 100 feet B. Every minute, on the minute, for 10 minutes: Odd – DB Bent-over Row x 7 + Push Press x
Feb 2019
Every 8 minutes, for 32 minutes (for times): 30/21 Cals Row/Bike/Ski (pick one and use for all 4 sets) 16 Dumbbell Squats (50/35) 16 Stationary Reverse Lunges with DB Farmer’s Carry (50/35) 400 Meter Run… Try to keep all rounds within 5-10 seconds of one another. Note fastest and slowest times.
Feb 2019
Every 8 minutes, for 32 minutes (4 sets): 30/21 Cals Row/Bike/Ski (pick one and use for all 4 sets) 16 Dumbbell Squats 16 Stationary Reverse Lunges with DB Farmer’s Carry 400 Meter Run…
Feb 2019
A. Every 2 minutes, for 10 minutes (5 sets): Power Cleans (Touch and Go) x 5 reps *start at 60% and increase to a challenging, but technically sound 5-RM. Work on re-achieving the hook grip for subsequent reps, along with keeping the bar close and controlled back to the floor, creating the best starting point for the next rep. B. In 8 minutes, complete as many rounds as possible of:
Feb 2019
A. Three sets of: KB Suitcase Deadlift (Left) x 6 reps @ 2111 Directly into… 100-Foot Suitcase Carry (Left) Rest 60 seconds KB Suitcase Deadlift (Right) x 6 reps @ 2111 Directly into… 100-Foot Suitcase Carry (Right) Rest 60 seconds Box Jumps x 5 reps Rest 60 seconds B. In 8 minutes, complete as many rounds as possible of: 10 Russian KB Swing (Heavy) 20 Lateral Bar Hops
Feb 2019
For time: Run 1 mile directly into… Five rounds of: 10 Renegade Rows* 15 Toes to Bar directly into… Run 1 mile *push-up, left-arm row, push-up, right-arm row = 1 Renegade Row
Feb 2019
For time: Run 1 mile directly into… Five rounds of: 10 Renegade Rows* 15 V-ups directly into… Run 1 mile *push-up, left-arm row, push-up, right-arm row = 1 Renegade Row
Feb 2019
A. Three sets of: Double KB Front-rack Squat x 8-10 reps @ 21X1 Rest 45 seconds Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111 Rest 45 seconds Reverse Snow Angels x 12-15 reps @ 3030 Rest 45 seconds B. Two rounds of: In 4 minutes… Ski or Row 750/600 meters DB Thrusters – Max reps in time remaining. Rest 4 minutes between rounds. Note how many Thrusters completed.
Feb 2019
A. Front 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 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between all work sets. B. Two rounds of: In 4 minutes… Ski
Feb 2019
With a partner… Complete 3 rounds, performing max reps in 90 seconds at each of the following stations: Station 1 – Wallballs Station 2 – Bike or Row for Cals Station 3 – Ground to overhead (135/85) Station 4 – Rope Climb Station 5 – Rest *partition reps anyhow.
Feb 2019
With a partner… Complete 3 rounds, performing max reps in 90 seconds at each of the following stations: Station 1 – Wallballs Station 2 – Bike or Row for Cals Station 3 – Plate Ground to overhead Station 4 – Ring rows Station 5 – Rest *partition reps anyhow.
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12 minutes (4 sets): Station 1 – Bench Press x 6-8 reps @ 20X1 Station 2 – DB Single-arm Row x 8-10 @ 2010 B. Every 3 minutes, for 4 total rounds: 14 Burpees 7 Strict Pull-ups Ski max Cals in time remaining Rest 3 minutes Record how many calories accumulated
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 12 minutes (4 sets): Station 1 – Bench Press x 4 reps @ 20X1 @ 80-85% of 1-RM Station 2 – DB Single-arm Row x 8-10 @ 2010 B. Every 3 minutes, for 4 total rounds: Row 500 meters 12 Burpees Max Bar Muscle-ups in time remaining Rest 3 minutes Record how many muscle-ups
Jan 2019
A. 4 sets of: Back Squat to a box (parallel) x 5-6 reps @ 22X1 Rest 2 minutes B. 3 sets of: DB Death March x 100 feet Rest 30 seconds DB Bulgarian split squat x 8-10/leg Rest 30 seconds Paloff press in lunge x 12-15/side @ 20X2
Jan 2019
A. Back Squat @ 31X1 6 reps @ 65% 4 reps @ 68% 2 reps @ 71% 6 reps @ 68% 4 reps @ 71% 2 reps @ 74% 6 reps @ 71% 4 reps @ 74% 2 reps @ 77% Rest 2-3 minutes B. 3 sets of: DB Death March x 100 feet Rest 30 seconds DB Bulgarian split squat x 8-10/leg Rest 30 seconds Paloff press in lunge
Jan 2019
A. Every 90 seconds, for 13:30 (4 sets) Station 1 – Double KB/DB Overhead Walk x 100 feet Station 2 – Romanian Deadlift x 6-8 @ 3011 Station 3 – L-Sit Hold x 30-45 sec accumulative B. AMRAP 10 30 Double-unders or 60 Single-unders 12 Db Power Snatch (alternating hands) 8 Box Jump
Jan 2019
A. Every 2 minutes, for 14 minutes (7 sets): 3 Power Snatch 2 Snatch Push Press 1 Overhead Squat Start at 55% of 1-RM Snatch, increasing throughout to a max complex for the day. B. Open WOD 11.1 AMRAP 10 30 Double-unders 15 Power Snatches (75/55)
Jan 2019
A. Every 90 seconds, for 9 minutes (3 sets): Station 1 – Chin over bar hold w/pronated grip (3 sec) + Negative (3 sec) + Hang at bottom (3 sec) x 5 reps Station 2 – Stationary Dips x Max reps to failure B. AMRAP 12 15 Jumping Pull-ups 10 Hand release Push-up 15 KB Swing 10 Toes to Bar or V-up
Jan 2019
A. 3 sets of: Weighted Pull-ups x 4-5 reps Rest 1 minute Weighted Ring Dips x 4-5 reps Rest 1 minute B. For time: 500m Single Pole Ski 50/35 Pull-ups 100/70 Push-ups 30 Toes to Bar 15 minute time cap
Jan 2019
A. Clean (Squat) – 20 minutes to a 1-RM for the day. B. 3 sets of: Romanian Deadlift x 5-6 reps @ 3011 Rest 45 sec KB Front-rack walking lunge steps x 16 steps Rest 45 sec Banded Ab pull downs x 20-25 reps Rest 45 sec
Jan 2019
A. 4 sets of: Deadlift x6-8 @21X1 Rest 45 sec Squat with Double Kb’s in Front Rack hold x 8-10 @ 2011 B. 3 sets of: Banded Leg Curls x 15-20 reps/leg @ 1010 Rest 45 sec KB Box Step-ups x 16 steps, alternating legs Rest 45 sec Elbow Plank x 60 sec Rest 45 sec
Jan 2019
3 sets of Max reps: Min 1 – Burpees Min 2 – Pull-ups Min 3 – Box Jumps (24/20) Min 4 – Plate Ground to Overhead (45/25) Min 5 – Double-unders Min 6 – Rest Score is total reps combined
Jan 2019
3 sets of Max reps: Min 1 – Burpees Min 2 – Strict Pull-ups Min 3 – Box Jumps Min 4 – Plate Ground to Overhead Min 5 – Jump Rope Min 6 – Rest Score is total reps combined
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 2 minutes, for 14 minutes: Front 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 – 3 reps @ 85% *Set 7 – Max Reps @ 80% B.
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Goblet Squat x 10-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Reverse Snow Angels x 10-12 reps @ 3030 Rest 45 seconds B. 3 rounds for time of: 12 Medicine Ball Cleans 24 Ski or Row for Cals 36 Kb Swings (RUS)
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