Jan 2019
A. Strict Press 3-3-3 Directly into… Push Press 2-2-2 Directly into… Push Jerk 1-1-1 Start your first set of strict press at a challenging 3 reps. From there, add weight to every additional set until completion of last Push Jerk set. Rest 2 minutes between all work sets. B. In 8 minutes, complete as many rounds as possible of: 40 Double-unders 10 HSPU
Jan 2019
A. Every 2 minutes, for Station 1 – Seated DB Press (unsupported, on bench or box) x 6-8 reps @ 2011 Station 2 – Banded Ab Pulldowns x 20-25 Station 3 – Nose to Wall Handstand Hold x 45 seconds B. In 8 minutes, complete as many rounds as possible of: 100 Single-unders or 50 Double-Unders 20 DB Push-Press (alternating arms)
Jan 2019
A. CF Magnitude Test #2 Assault Bike – Max Cals in 10 minutes B. 3 rounds of: DB Left-arm/Right-leg RDL x8-10 @ 2011 Rest 30 sec Strict Toes to Bar x10-12 Rest 30 sec DB Right-arm/Left-leg RDL x8-10 @ 2011 Rest 30 sec Hanging Med-Ball Hamstring Curls x10-12 @ 2121
Jan 2019
A. CF Magnitude Test #2 Assault Bike – Max Cals in 10 minutes B. Every 90 seconds, for Station 1 – Single-Leg Hip Bridge x 15 reps (each leg) @ 2112 Station 2 – Hanging Knee Tuck x 30 seconds accumulated Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 @ 2121
Jan 2019
A. Every 2:30, for 12:30 (5 sets) Bench Press x 5 reps @ 20X1 @ 70-75% of 1-RM B. 5 sets of: Row 250m sprint Rest 3-4 minutes between every set. Shoot for times within 1-2 seconds of each other.
Jan 2019
A. 3 sets of: DB Bench Press (alternating arms)* x 8-10 reps @ 20X1 Rest 30 sec Band Pull aparts x 12-15 @ 3011 Rest 30 sec Side Elbow plank w/ dip x 12/side @ 1010 Rest 60 sec *When performing DB Bench press, while one arm is working, the other is held over chest in locked out position). B. Every 90 seconds, for 13:30 (3 sets): Station 1 –
Jan 2019
A. Every 2 minutes, for 14 minutes (7 sets) Snatch Deadlift (2 second pause below knee) + Power Snatch (from paused position) + Overhead Squat (from power snatch receive position) x 3 reps @ 55-70% of 1-RM Snatch B. “Amanda” For time, sets of 9-7-5 of: Ring Muscle-up Snatch (135/95#) Compare to 3/07/18
Jan 2019
A. Every minute, for 16 minutes (4 sets) Station 1 – Turkish Get-up (Left) Station 2 – Snatch Grip RDL x 6-8 @ 30X1 Station 3 – Turkish Get-up (Right) Station 4 – Barbell Roll-out x 8-10 @ 3011 B. 3 rounds for time: 10 Chin-ups (strict) 20 Db Single-arm Overhead Reverse Lunge Steps (alternate arms after 10 reps)
Jan 2019
With a partner… In 20 minutes, complete as many rounds and reps as possible of: 60 Cal Bike 50 KB Swing 40 Goblet Squat 30 V-ups Partition reps anyhow between partners.
Jan 2019
With a partner… In 20 minutes, complete as many rounds and reps as possible of: 80 Cal Row 60 Power Clean (95/65) 40 Front Squat (95/65) 20 Knee to Elbows
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Four sets of: Strict Shoulder Press x 6-8 reps @ 2011 Rest 45 seconds Side Plank Hold x 30 seconds (each side) Rest 45 seconds B. In 12 minutes, complete as many rounds and reps as possible: 20 DB Single-arm Push-Press* (x 10/arm) 7 Strict Chin-up (sup grip) 20 Lateral Box Step-overs *Push press is performed with two
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 2 minutes, for 12 minutes (6 sets): Push Press w/ 3 sec hold overhead x3 reps Start at a challenging weight and increase to a max 3 for the day. B. 4 rounds for time: 30 Double-unders 20 DB Push Press* (40/25) 10 Pull-ups 12 minute time cap *Push press is performed with two Db’s, one arm
Jan 2019
A. Back Squat – 5 sets of 2 reps @ 32X1 Start at 70% and increase to a max 2 reps for the day. Rest 2 minutes. B. 3 rounds for time of: 15 Db Deadlifts (50/35) 30 Db Reverse Lunge Steps (alternating legs) with front rack hold 45 Abmat Sit-ups
Jan 2019
A. Every 75 seconds, for 15 minutes (3 sets): Station 1 – Db Bulgarian Split Squat (left) x 8-10 @ 30X0 Station 2 – Banded Leg Curl x 15-20/leg @ 1010 Station 3 – Db Bulgarian Split Squat (right) x 8-10 @ 30X0 Station 4 – Reverse Snow Angel * x 10-12 @ 3030 *Keep forehead down on ground/abmat throughout. B. 3 rounds for time of: 12 Strict Toes to
Jan 2019
Every 6 minutes, for 30 minutes (5 sets) for times: Ski 500m/400m 15 Power Snatches (75/55) 5 Bar Muscle-ups Rest with time remaining. Note fastest and slowest times.
Jan 2019
Every 6 minutes, for 30 minutes (5 sets): Row 500m/400m 20 Db Snatches (alternating hands) 200m Run
Jan 2019
A. Every 75 seconds, for 15 minutes (4 sets) Station 1 – DB Bench Press x 8-10 @ 2011 Station 2 – Ring Row x 8-10 @ 2010 Station 3 – Pallof Press x 10-12/side @ 2012 B. 3 rounds for time of: 12 Renegade Rows* 24 V-ups 100 Single-unders or 48 Double-unders *One renegade row = left arm row, push-up, right arm row, push-up
Jan 2019
A. 4 sets of: BB Floor Press x4-6 reps @ 31X1 Rest 45 seconds BB Bent-over Row (supinated grip) x6-8 reps @2111 Rest 45 seconds Pallof Press x 10-12/side @ 2012 Rest 45 seconds B. For time, complete sets of 15-12-9-12-15 of: Row for Cals Burpee Lateral-hop over the Rower
Jan 2019
A. Every 2 minutes, for 14 minutes (7 sets) Power Clean x 3 reps Rest after every rep. Start at 70% and increase to a max 3 reps for the day. B. In 10 minutes, complete as many rounds as possible of: Bike for Cals x 15/10 Hang Power Clean x 12 (115/75) Toes to Bar x 9
Jan 2019
A. 3 Sets of: One-arm Kb Swing (left) x 12-15 Rest 45 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 45 seconds One-arm Kb Swing (Right) x 12-15 Rest 45 seconds Prone Elbow Plank x 60 seconds Rest 45 seconds B. In 10 minutes, complete as many rounds as possible of: Kb Front-rack Carry x 50 meters Box Step-overs w/Farmers Carry x 15 Medicine Ball Clean x 10
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 80 cal Row 80 KB Walking Lunges with Farmer’s Carry 40 cal Ski 40 KB Single-arm Push Press (switch arms and partners as needed)
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds for 18 minutes (4 total sets): Station 1 – Snatch grip RDL’s x6-8 @3011 Station 2 – BB Roll-out x8-10 @3111 Station 3 – DB/KB Single-arm Overhead Walk 100’/side B. 3 rounds for time of: 10 One-arm DB Snatch (alternating hands) 10 Box Jumps
Jan 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 90 seconds, for 10:30 (7 sets): Hi-Hang Power Snatch x2 reps @ 60-70%) Let’s use a static start today, pausing briefly after the dip. B. Snatch Pull 3×3 @ 90-110% of 1-RM C. “Isabelle” 30 Snatches for time (135/95)
Jan 2019
Five rounds for time of: 400 Meter Run 30 Push-Ups 20 Wall Ball Shots (20/14) 10 Strict Pull-Ups
Jan 2019
Five rounds for time of: 400 Meter Run 30 Abmat Sit-ups 20 Wall Ball Shots (20/14) 10 Strict Pull-Ups (scale with band)
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