Jul 2018
A. On a 2 minute clock… Power Clean 5-5-5-5-5 Start at a moderate weight and increase throughout. B. For time, sets of 21-15-9 of: DB Push Press Pull-up 6 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15, Ring row
Jul 2018
A. 4 sprint rounds, each for time of: 500m Row 15 Toes to Bar 100m KB Front Rack Carry Rest 4 minutes Rx: 53/36 Int: 44/26 Beg: 36/22 B. Parallette Tuck Hold – 3 attempts to a max total time Knees must remain higher than hip crease. Score is total time.
Jul 2018
A. On a 90 second clock… Snatch 3-3-2-2-2-1-1-1-1 Start around 65-70% of last weeks heaviest single and ascend throughout. B. 7 rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round. Score is time and total weight of all successful snatches (eg: 6:45/1015 lb). Do not count missed reps.
Jul 2018
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie
Jul 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Bench press – 40 reps at body weight in as few sets as possible. Note weight and attempts. Int: 3/4 body weight Beg: 1/2 body weight B. 3 rounds for time of: 15 DB Hang Squat Cleans 12 HSPU 9 Bar Muscle up 15 minute time cap Rx: 40/30 Int: 35/25, 12 Piked Push-ups of box, 9
Jul 2018
A. Deadlift 3×7 @ 10-20# heavier than last week. B. Ski 4×500 @90% effort. Note fastest & slowest rounds . Try to stay within 5 seconds of one another. Rest as needed between efforts C. Tabata Hollow up 5×20/10 Rest 60 seconds Tabata Arch up 5×20/10 Score is lowest round of each.
Jul 2018
For time: 800m Run 3 Rope climbs 40 Push-ups 21 Box jumps Run 400m 2 Rope climbs 30 Push-ups 15 Box jumps Run 200m 1 Rope climb 20 Push-ups 9 Box jumps Rx: 24/20” Int: 20/16” 20 minute time cap Beg: 16/12”, 10 Rope ring-rows
Jul 2018
A. Snatch 3-3-3-2-2-2-1-1-1 Start at a moderate weight and increase in weight ending at a heavy single for the day. B. For time: 30 cal Bike Then 5 rounds of: 5 Power Snatch 10 Toes to Bar 8 minute time cap Rx: 115/80 Int: 95/65 Beg: 75/45
Jul 2018
Happy Birthday to “Momma Magnitude”! “The Pixler Elixir” For time, complete the following: 52 calorie Row 52 Pull-ups 52 Burpees 52 Db front-rack Reverse Lunges (stationary) 52 Abmat Sit-ups 20 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15
Jul 2018
Havana Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Rx: 185/125, Int: 135/95, Beg: 95/65 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to
Jul 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed AMRAP 5 Ski 10/7 cal 10 Db Push Press Rest 2:30 AMRAP 5 Bike 10/7 cal 10/7 CTB Pull-up or 4 Ring Muscle-up Rest 2:30 AMRAP 5 Row 10/7 cal 10 Db Floor Press Rest 2:30 AMRAP 5 2 Wall walks 10 Hollow rocks 10 Arch rocks Rx: 50/35 Int: 40/25 Beg: 30/15
Jul 2018
A. Deadlift – 3×8 reps Use the same weight for all sets, with the heaviest weight possible. B. For time: 100 Wallballs Every stop perform 5 Burpee Box jump When complete, go right into 100 Kb Swings Every stop perform 50 Double-unders 15 min time cap Rx: 20/14, 53/36# Int: 14/10#, 44/26# Beg: 12/8, 36/18#
Jul 2018
A. 4 rounds, each as fast as possible, of: 500m Row 25/18 Push-ups 15 Db Squat Rest 4 minutes between each round. Rx: 50/35 Int: 40/25 Beg: 30/15 Note slowest and fastest rounds. B. 3 sets of: 20-25 Banded Ab pull down 25-30 BB hops 12-15 Db Supine Elbow Extensions
Jul 2018
A.. Sotts Press (Squat-Press-Stand) – 6 minutes to a heavy 5, then 4 sets of 5 reps at 90% on a 90 second clock. B. For time, sets of 21-15-9, of: DB One arm Snatch Chin-ups (Strict) 10 minute time cap Rx: 50/35 Int: 40/25 Beg: 30/15
Jun 2018
“Bakers Dozen” In teams of 3, with a 30:00 minute time cap: 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20″) 60 Power Cleans (135/95#) 60 Toes to Bar 60 Push Jerks (135/95#) 60 Box Jump Overs 60/40 Calorie Assault Bike 60 Box Jump Overs 60 Power Cleans 60 Toes to Bar 60 Push Jerks 60 Box Jump Overs 60 Calorie Assault Bike Int: 115/80#, 20/16″ Beg: 95/65#, 16/12″
Jun 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Turkish get-up – 10 minutes to a max single for the day. B. 3 rounds for time: 20 Box Jumps 30 KB Swings 40 Wallballs 50 Double-under 16 minute time cap Rx: 24/20″, 53/36#, 20/14# Int: 20/16″, 44/26#, 14/10# Beg: 16/12″, 36/18#, 12/8 C. L-sit – Accumulate 60 seconds
Jun 2018
A. 2 Hang Power Clean + 1 Push Jerk – 8 minutes to a heavy complex. B. Part #1 In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Time remaining, Max Calorie Ski Rest 4:00 Part #2 In a 4:00 Window… 2 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Time remaining, Max Calorie Ski Rest 4:00 Part #3 In a
Jun 2018
“The Tracker” For time: Row 2,000m 50 Abmat Sit-ups 5 Rope climb ascents Run 1 mile 50 Toes to Bar 5 Bar Muscle-up or 10 CTB Pull-up 25 minute time cap
Jun 2018
A. 3-position Snatch (hips, above knees, floor) – 12 minutes to a heavy complex for the day. B. Sotts Press (squat, press, stand – using a snatch grip) 3×5 reps C. For time: 4 rounds for time: 200m Run 15 Kb Front-rack walking lunge steps 50’ Kb Overhead carry 10 minute time cap Rx: 36/26# Int: 26/22# Beg: 22/18#
Jun 2018
A. Pendlay Row 4×6 – heaviest possible B. 100 Push-ups for time Every minute on the minute – perform 7 Kb Swing 7 minute time cap Rx: 53/36# Int: 44/26# Beg: 36/18# C. 3 rounds for time: 20/14 Pull-ups 80 Double-unders 7 minute time cap
Jun 2018
With a partner A. For time: Farmers carry – 50’ shuttle sprint down and back x30 *switch after ever sprint, completing 15 reps each. Rx:53/36 Int: 44/26 Beg: 36/18 B. For time and reps: 48 Turkish get-up Renegade Row w/push-up – as many as possible. One athlete starts by performing 1 set of Turkish get-ups, one with each arm. During that time, athlete B is performing max reps of
Jun 2018
A. Press/Push Press/Push Jerk x30 If you achieved all 30 reps last week, add 10-20# to the last weight used. If you achieved 21-29 reps, keep the weight the same, and try for 30 again. If you achieved under 20 reps, lower the weight by 5-20# and try for 30 again. Complete a set of Press, when you can no longer press, continue the set performing a Push Press,
Jun 2018
A. EMOM 20 Min 1- Row 12/8 Cal Min 2 – 12 Knees to Elbow Min 3 – 2 Rope Climb Min 4 – 10 Burpee to a 6″ target B. 3 sets of: 12-15 Side plank w/dip 20-25 Banded Ab pull down
Jun 2018
For time: 50 Front Squat 50 Push Press 50 Deadlift Athletes start all movements from the ground, using a single barbell. Each movement must be completed before moving on to the next. Rx: 135/95, 135/95, 225/155 Int: 115/70, 95/65, 185/130, 40 reps each Beg: 95/65, 75/50, 135/95#, 30 reps each
Jun 2018
On a 15 minute clock… Ski 500m Bike 21/15 Cal Then, AMRAP 30 Double-under 20 Sit-up 10 Deficit Push-up (3”) Score is total time for ski and bike, and total rounds and reps performed, scored separately.
Facebook
Instagram
