Oct 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Weighted Chin-ups 3-3-3-3-3 Rest 45 seconds Weighted Dips 5-5-5-5-5 B. Handstand Hold w/Shoulder taps 3×20 Scale: Get inverted on a box, or use a piked position from the floor. Rx+ Step up onto a 45 plate (up and down with both hands is 4 reps – complete 5 total per set). C. 4 rounds for time of:
Oct 2018
A. 3 Front Squat/ 6 Back Squat – Perform 3 ascending work sets, ending at a heavier weight than last week. B. For time, sets of 21-15-9 of: Bike for Cals Power Clean 6 minute time cap Rx: 135/95 Int: 115/80 Beg: 95/65
Oct 2018
For time: 1000m Ski 15 Toes to Bar 50 Cal Bike 30 Abmat Sit-ups 1000m Row 15 Toes to Bar Run 800m 30 Abmat Sit-ups 25 minute time cap
Oct 2018
A. 2 Push Press + 2 Push Jerk + 1 Split Jerk – 12 minutes to a heavy complex B. For time, sets of: Shoulder to Overhead 21-15-9 Double-unders 42-30-18 5 Minute time cap Rx: 115/80 Int: 95/65 Beg: 75/50 C. Banded ab pulldowns 3×20-30 reps
Oct 2018
With a partner… For time: 40 Deadlifts Run 400 meters 40 Kettlebell Swings Run 400 meters 40 Overhead Squats Run 400 meters 40 Burpees Run 400 meters 40 Chest-to-bar Pull-ups Run 400 meters 40 Box Jumps Run 400 meters 40 Dumbbell Squat Cleans Run 400 meters Switch off every ten reps with all movements. All runs are performed together. One bar per team. Rx: 275/190, 70/53, 115/80, 24/20, 45/30 Int:
Oct 2018
For total time, Sets of 21-15-9 of: Sumo Deadlift Hi-pull Box Jumps Rx: 95/65, 24/20 Int: 75/55, 20/16 Beg: 55/35, 16/12 Rest 4 minutes then, Sets of 30-20-10 of: Db Lunges steps (stationary) Db Power Clean & Jerk Rx: 40/25 Int: 30/20 Beg: 25/15
Oct 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Perform 3 rounds for max reps of: Min 1 – HSPU Min 2 – Ski Min 3 – Bar Muscle-up Min 4 – Row Min 5 – Burpee Min 6 – Rest Score is total reps completed Int: Wall walk, C2B Pull-ups Beg: Seated DB Press, Pull-ups
Oct 2018
A. 3 Front Squat/ 6 Back Squat – 12 minutes to a max complex Immediately upon racking the Front Squat, continue on to Back Squat B. “Bullet” 3 rounds for time of: 15 Body Weight Deadlifts 400m Run 10 minute time cap Int: 3/4 Body weight Beg: 1/2 Body weight
Oct 2018
For time: 100 Kb Swing 100 Push-up 50 Toes to Bar 50 Push Press 3 Rope Climb 20 minute time cap Rx: 53/36, 95/65 Int: 44/26, 75/55 Beg: 36/18, 55/35
Oct 2018
A. Hang Squat Clean – 12 minutes to heavy triple B. EMOM 12 1 – 12 Cal Bike 2 – 7 Power Clean 3 – 12 Cal Row 4 – 15 Wallballs Rx: 135/95, 20/14 Int: 115/80, 14/10 Beg:95/65, 12/8
Sep 2018
A. Power Snatch – 12 minutes to a heavy triple Reset after every rep B. 4 rounds for time: 50 Double-unders 15 DB Snatch 15 Pull-up 12 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15
Sep 2018
“Jenny” AMRAP 20 20 Overhead squats 20 Back squats 400m Run Rx & Int: 45/35 Beg: 35/15
Sep 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Bench Press 3×6-8 Rest 45 sec Bent Row 3×6-8 (Heavier than last week) B. Tabata Bike (Arms only) for Max Cals C. 3 sets, not for time: DB Hammer Curl x10-12 Banded Pushdowns xMax reps Banded Ab Rotations x15-20/side
Sep 2018
A. 50’ Single-arm Overhead Walking Lunge steps – 10 minutes to work to a challenging weight Perform 50 feet with one arm, then switch arms and return 50’ – a rest is appropriate between each 50’ B. 2 rounds for time of: 21 Power Clean 15 DB Squat 800m Run 15 minute time cap Rx: 135/95, 50/35 Int: 115/80, 40/25 Beg: 95/65, 30/15
Sep 2018
A. Weighted Chest to Bar Pull-up (strict) 3-3-3-3 Rest 45 seconds Weighted Dip 5-5-5-5 B. 3 Strict HSPU – Every 45 seconds x8 rounds Int: x2 3” deficit negatives every round Beg: 20 second HS Hold every round C. Perform x3 /3-minute rounds of: 20 Push Press Max-rep Ring Muscle-ups Rest 2 minutes after each round Rx: 95/65 Int: 80/55, Jumping Ring Muscle-ups Beg: 65/45, Ring Rows Score is
Sep 2018
For time: Row 1,000m 50 Push-up 150 Double-unders 50 KB Swing (RUS) 30/24 Cal Bike 50 Toes to Bar 17 minute time cap Rx: 70/53 Int: 53/44 Beg: 44/36
Sep 2018
A. BB Reverse Lunge 6-6-6-6 Each set perform 12 reverse lunges alternating legs (heavier than last week across all sets) B. AMRAP 10 4 Deadlifts 12 Box Jumps 200m Run Rx: 275/190, 24/20” Int: 225/155, 20/16” Beg: 135/95, 16/12”
Sep 2018
With a partner… The Gauntlet 30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
Sep 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Bench Press 3×6-8 Rest 45 sec Bent Row 3×6-8 (Heavier than last week) B. For time, sets of 21-15-9 of: Assault Bike Db Deadlift 7 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15
Sep 2018
A. Weighted Chin-up (Strict) 5-5-5-5-5 B. “Annie” For time, sets of 50-40-30-20-10 of: Double-under Abmat Sit-up
Sep 2018
A. 2 Strict HSPU – Every 30 seconds x8 rounds Int: x2 5-sec negative every round Beg: 15 second HS Hold every round B. Clean (squat) – 13 minutes to work up to a heavy single C. For time, sets of 12-9-6 of: Hang Squat Clean Push Press 6 minute time cap
Sep 2018
“Superfly” For time: 20 Cal Ski 30 Burpee 40 KB Swing 50 Box Jump 40 Toes to Bar 30 Burpee 20 Cal Row 20 minute time cap Rx: 53/36,24/20 Int: 44/26, 20/16 Beg: 36/18, 16/12
Sep 2018
A. BB Reverse Lunge 6-6-6-6 Each set perform 12 reverse lunges alternating legs B. 2 rounds for time of: Run 400m 3 Rope climb 15 Ground to Overhead 8 minute time cap Rx: 115/80 Int: 95/65 Beg: 80/50
Sep 2018
With a partner… 3 Rounds for time of: 100 Cal Ski/Bike/Row 80 Wallballs 60 Db Power Snatches 30 minute time cap Rx: 20/14, 50/35 Int: 14/10, 40/25 Beg: 12/8, 30/15
Sep 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Bent-over Row 3×6-8 Rest 45 sec Bench Press 3×6-8 B. AMRAP 12 200m Run 3 Bar Muscle-up 4 Burpee Box-jump Rx: 30/24 Int: 24/20, Jumping BMU Beg: 20/16, 5 C2B Pull-up
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