Sep 2018
A. (squat) Clean & Jerk – 12 minutes to a heavy double Reset after each rep. B. “Anna anna bo banna, banana fanna fo fanna, me my mo manna…Anna” 3 rounds for total time of: Round 1: 15 Power Clean 12 Front Squat 9 Push Jerk Round 2: 12 Power Clean 9 Front Squat 6 Push Jerk Round 3: 9 Power Clean 6 Front Squat 3 Push Jerk Rest 1
Sep 2018
A. 3-position Power Snatch – 12 minutes to a heavy complex Start from the floor, then above the knee, then finish from the hip crease. B. EMOM 12 Min 1 – Power Snatch x5 Min 2 – Toes to bar Min 3 – Row 12/8 Cals Use 70-75% of weight established in part A. No touch and go reps today.
Sep 2018
A. Strict HSPU – Every 30 seconds x10 rounds Int: x1 5-sec negative every round Beg: 10 second HS Hold every round B. “Unbroken” AMRAP 15 100 Double-unders 20 DB Alternating Strict Press 10 Strict Chin-up Rx: 45/30 Int: 35/20, banded strict chin-up Beg: 25/12, single-unders, ring rows
Sep 2018
A. Clean Deadlift – 13 minutes to a heavy 5 reps B. For time: 30 DB Squat 20 KB Swing 10 Cal Ski 4 minute time cap Rx: 50/35, 70/53 Int: 40/25, 53/36 Beg: 30/15, 36/18 C. 3 rounds, not for time: 20 Banded Leg curl (off bench) 15 Supine Leg-lifts
Sep 2018
With a partner… For time: Run 1 mile 100 Push Press 100 Cal Row 400m Overhead plate carry Rx: 95/65 Int: 80/50 Beg: 65/35 25 minute time cap Both partners will run, and carry plates (each with their own) together. Partners can partition Push Press however.
Sep 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Touch & Go Power Clean – 7 minutes to a heavy set of 5 reps B. 7 Rounds for time: 5 Power Cleans 1 Round of “Cindy” 13 minute time cap Rx: 155/105 Int: 135/95 Beg: 95/65
Sep 2018
A. Back Squat to box – 10 minutes to a heavy set of 5 Tempo 32X1 (3 sec descent, 2 sec pause on box, explode fast to top, rest 1 sec) Set box to parallel, rest as needed. B. Not for time, complete the following: Accumulate 2 minutes in Headstand Accumulate 90 seconds in Ring Support hold Accumulate 60 seconds in an L-Sit C. In 6 minutes… 30 Double-unders
Sep 2018
10 rounds for time of: 5 Burpees, bar facing 6 Toes-to-bar 7 Power Snatch 15 minute time cap Rx: 75/55 Int: 65/45 Beg: 55/35
Sep 2018
AMRAP 5 Sets of 21-15-9 Ski for Cals Kb Swing Rest 2:30 AMRAP 5 Sets of 21-15-9 Bike for Cals C2B Pull-ups Rest 2:30 AMRAP 5 Sets of 21-15-9 Row for Cals Box Jumps Score is total reps accumulated across all WODs. Rx: 53/36, 24/20” Int: 44/26, 20/16” Beg: 36/18, 16/12”
Sep 2018
With a partner… “Aftershock” 3 rounds for time: 50 Overhead Squat 100 Kb Swing (Rus) 150 Double-Unders Partition reps however. Rx: 95/65, 70/53 Int: 80/50, 53/36 Beg: 65/35, 36/22
Aug 2018
In a team of 3… On a 20 minute clock: Row – Max calories Bench Press – After every 50 calories rowed, perform 50 reps before moving back to the rower. Hang From Rig – At all times, one athlete has to be hanging from the rig in order for any calories or reps to be counted. Rx: 115/80 Int: 95/65 Beg: 65/35 Score is total calories performed
Aug 2018
“Headwall” 5 rounds for time of: 15 DB Thrusters 5 Ring Muscle-ups Rx: 30/20 Int: 25/15, Jumping Muscle-ups Beg: 20/12, 7 parallette dips + 10 sec tuck hold
Aug 2018
A. Dead lift – Establish a 1 rep max for the day Barbell may be dropped from the top of lift. Mixed grip is allowed, lifting straps are not. B. For time: 30 Cal Single Pole Ski 15 Renegade Row 30 Cal Assault Bike (renegade row = 1 push-up followed by a one arm db row with each arm) 6 minute time cap
Aug 2018
A. Paused Push Press 3-3-3-3-3 Hold the last rep of each work set for 5 seconds. Start at a moderately challenging weight and work to a heavy 3 for the day. B. Death By… HSPU & C2B Pull-ups Start by performing 1 HSPU & C2B Pull-up the first minute, 2 of each the second, 3 the third, etc… Int & Beg: Seated DB Press (choose a weight that will
Aug 2018
“Quinn” 3 rounds for time of: Run 800m 30 Burpees 20 KB Swings 10 Box Jumps Rx: 53/36, 30/24” Int: 44/26, 24/20” Beg: 36/18, 20/16” 25 minute time cap
Aug 2018
A. Snatch Balance – 10 minutes to a heavy single Focus on speed under the bar, and active shoulders today. B. EMOM 20 Min 1 – 1 Snatch attempt Min 2 – 15 Toes to bar Min 3 – 50 Double-unders Min 4 – Rest Every round is an attempt to score points with the snatch attempt. Start as high as you like, change weights as you see fit.
Aug 2018
Emily With a partner… 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Partners will take turns performing each movement one at a time, alternating back and forth throughout, finishing each round running the 100m sprint together. Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was
Aug 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed “Dianabol” For time, sets of 12-9-6 of: Deadlift 3″ Deficit HSPU *Start with a 1,000m Ski, finish with a 1 mile Run Rx: 275/190 Int: 225/155, Piked off box Beg: 185/130, Seated DB Press + HS Hold reps for secs
Aug 2018
A. Overhead Squat w/ 2 sec pause at bottom – 10 minutes to a heavy double B. In 10 minutes, starting with 3 reps each and increasing by 3’s, climb the rep ladder as high as possible of: Hang Snatch Box Jump Toes to Bar Rx: 115/80, 30/24” Int: 95/65, 24/20 Beg: 65/35, 20/12”
Aug 2018
AMRAP 15 Row 50/40 Cal 50/40 Push-ups 50 KB Swing 50 Abmat Sit-up Rx: 53/36 Int: 44/26 Beg: 36/18
Aug 2018
4 rounds for time of: Run 800m 15 DB Squat 15 Pull-up 25 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15, jumping pull-ups
Aug 2018
A. Power Snatch – 3-3-2-2-2-1-1-1-1 Start around 60-65% and increase to a heavy single for the day B. 30 Push Press for time Starting with, and after every break, perform 7 Power Cleans 10 minute time cap Rx: 135/95 Int: 115/80 Beg: 95/65
Aug 2018
With a partner… AMRAP 20 200 Double-under buy-in, then: 50m Double Kb front-rack Carry Overhead Walking Lunge steps with/plate *perform 10 synchronized Burpees as a team before every switch. While one athlete performs the Kb Carry, the other is accruing reps performing overhead walking lunges. Switch when athlete returns from carry, and after both athletes perform 10 synchronized burpees. Score is total walking lunge steps.
Aug 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Deadlift 3×3 Use the heaviest weight possible, keeping it the same for all 3 sets. No dropping, or touch and go reps. B. 3 Giant sets of: 15 Db Bench Press 12 Db One-arm Row 30 Banded Pushdowns 15 Banded Ab Pulldowns
Aug 2018
“Hit & Run” 3 rounds for time of: Run 800m 20 Toes to Bar 10 Db Hang Squat Clean
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