Jun 2018
A. Power Clean & Push Jerk – 7 ascending sets of 3 reps. On a 75 second clock. Start with moderately challenging weight and increase throughout, ending at a heavy, but sub-max triple. B. 5 rounds for time of: 8 Box Jump-over 10 One arm Db Power Snatch (alternating) 12 CTB Pull-up or 6 Bar Muscle-up 13 minute time cap Rx: 24/20”, 50/35# Int: 20/16”, 40/25#, Pull-up Beg: 16/12”,
Jun 2018
With a partner… “GG QUALIFIER 16.4” For Time 5–10–15–20–15–10–5 reps of: Overhead Squats Toes-to-Bar Only one athlete may move at at time, completing each movement before switching (so athlete A overhead squats, then athlete B overhead squats. Athlete A then performs toes to bar, then athlete B performs the same. Each athlete performs all 7 sets. Rx: 115/75 Int: 85/55# Beg: 65/35#
Jun 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed For time: Row 2,000m 50 Renegade Row Run 1 mile 25 minute time cap Rx: 35/25# Int: 30/20# Beg: 25/15#
Jun 2018
A. Back Squat – Week 8 Wave #1 – “On the 2:00” 0:00… Set #1 – 3 Back Squats @ 60% 2:00… Set #2 – 2 Back Squats @ 65% 4:00… Set #3 – 1 Back Squats @ 70% Wave #2 – “On the 2:00” 6:00… Set #4 – 3 Back Squats @ 65% 8:00… Set #5 – 2 Back Squats @ 70% 10:00… Set #6 – 1 Back
Jun 2018
AMRAP 6 40 Double-unders 10 Toes to Bar Rest 3 minutes AMRAP 6 Run 800m Max Abmat Sit-ups in time remaining Rest 3 minutes AMRAP 6 Ski 10/7 Cal 15 KB Swing (pick a challenging weight)
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. Clean (squat) – 10 minutes to a heavy triple for the day B. 3 rounds for total time of: Run 200m 12 Box Jump 9 Burpee 6 Front Squat Rest 2 minutes after each round. Rx: 24/20”, 135/85# Int: 20/16”, 115/70# Beg: 16/12”, 95/55#
Jun 2018
With a partner 20 rounds for time: Row x10/7 Cals Pull-ups x7/4 Wallballs x10 (20/14#) Partners alternate after every round completed. 25 minute cap.
Jun 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed “Bullet” For time: Run 1 Mile 30 Power Clean & Jerk 30 Toes to Bar 30 Burpee 400m Farmers Carry 25 minute time cap Rx: 135/95#, 53/36# Int: 115/80#, 44/26# Beg: 95/65#, 36/18#
Jun 2018
A. Back Squat – Week #7 (Recovery) On a 2 minute clock… Wave #1 Set #1 – 6 Back Squats @ 60% Set #2 – 4 Back Squats @ 65% Set #3 – 2 Back Squats @ 70% Wave #2 Set #4 – 6 Back Squats @ 65% Set #5 – 4 Back Squats @ 70% Set #6 – 2 Back Squats @ 75% Wave #3 Set #7
Jun 2018
A. Press/Push Press/Push Jerk x30 Using a weight you can perform 8-10 Strict Press… Complete a set of Press, when you can no longer press, continue the set performing a Push Press, when you can no longer perform a Push Press, continue the set performing a Push Jerk. The goal is to hit 30 reps in total. Make note of weight and total reps. B. EMOM 12 Min 1
Jun 2018
A. EMOM 7 Front Squat to Box (parallel) x3 (Tempo 32×1) Keep weight light enough to move fast off box! B. 3 Giant sets of: Ski 250m Kb Front-rack Walking Lunge steps x14 Supine Glute-bridge off 20″ Box x20 Hollow Rocks x20
Jun 2018
A. Take 5 minutes to warm up to a working weight, then: EMOM 8 Odd – Close Grip Bench Press x6-8 Even – Bent-over Row (supinated grip) x6-8 B. For time, complete sets of 30-25-20-15-10 of: Kb Swing (Rus) Push-up (any style) Abmat Sit-up 15 minute time cap Rx: 70/53 Int: 53/36 Beg: 36/22
Jun 2018
With a partner… AMRAP 5 Row – max calories Switch every 10 cals Rest 2:30 AMRAP 5 Wallball – max reps (20/14#) Switch every 20 reps Rest 2:30 AMRAP 5 Ski – max calories Switch every 10 cals Rest 2:30 AMRAP 5 KB Swing (American) – max reps (53/36#) Switch every 15 reps Rest 2:30 AMRAP 5 Ride – max cals Switch every 10 cals Score is total
May 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. On a 75 second clock, for 7 sets Power Snatch x3 Start at a challenging weight and ascend throughout. B. 3 rounds for time of: 400m Run 10 Power Clean & Jerk Rx: 135/95# Int: 115/80# Beg: 95/65#
May 2018
A. Back Squats – Week #6 Set #1 – 3 Back Squats @ 80% Set #2 – 1 Back Squat @ 85% Set #3 – 3 Back Squats @ 80% Set #4 – 1 Back Squat @ 88% Set #5 – 3 Back Squats @ 80% Set #6 – 1 Back Squat @ 91% Set #7 – 3 Back Squats @ 80% Set #8 – 1 Back Squat @
May 2018
A. Broad Jump – 3 attempts at a max distance Rest as needed B. L-Sit – 3 attempts to a max total time Rx: Feet over plates stacked at same height as hands Int: One knee tucked Beg: Tuck hold C. For time, complete sets of the following: Double-Unders 100-80-60-40-20 Knees to Elbows 25-20-15-10-5 9 minute time cap
May 2018
A. Split Jerk – in 12 minutes, work to a heavy single. B. In 10 minutes, complete as many reps as possible, of: 10 DB Deadlift 10 DB Push Press Perform 20 abmat sit-ups after every round. Rx: 50/35# Int: 40/25# Beg: 30/15# Score is total reps performed.
May 2018
Today is in remembrance of those who died for our country.
May 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. For time: Run 800m 30 Burpee Ski 500m 6 Rope climb Bike .5 mile 30 DB Snatch (alternating) 17 minute time cap B. 3 rounds, not for time: Hollow up x10 Arch up x10 Side plank w/dip x15
May 2018
A. Week #5 Wave #1 Set #1 – 5 Back Squats @ 73% Set #2 – 3 Back Squats @ 78% Set #3 – 1 Back Squats @ 83% Wave #2 Set #4 – 5 Back Squats @ 78% Set #5 – 3 Back Squats @ 83% Set #6 – 1 Back Squats @ 88% Wave #3 Set #7 – 5 Back Squats @ 83% Set #8 – 3
May 2018
A. EMOM 10 Odd – Bar Muscle-up x4-6 or x10-12 CTB Pull-up Even – DB Single arm Strict Press (alternating arms) x12 Choose a challenging weight to work with B. AMRAP 11 30 Double-under 5 Renegade Row w/Push-up 10 Toes to Bar Rx: 35/25# Int: 25/20# Beg: 20/15# Magnitude Scoop Our Memorial Day Weekend class schedule is as follows: Friday – Regular morning classes, no afternoon classes Saturday –
May 2018
For time: Run 800m Then, 4 rounds of: 20 Abmat Sit-up 30 Kb Swing 40 Air Squat Then, Run 800m 24 min time cap Rx: 53/36# Int: 44/26 Beg: 36/22# (Rus) Magnitude Scoop Our Memorial Day Weekend class schedule is as follows: Friday – Regular morning classes, no afternoon classes Saturday – Regular morning classes Sunday – Closed Monday – Memorial Day “Murph” – Kicks off at 9:00am sharp!
May 2018
A. On a 90 second clock, for 12 minutes (4 sets total of each movement) 1 – Bench Press x5 2 – Clean Lift-off (1st pull) w/3 sec pause above knee x5 Alternate between movements every 90 seconds, starting with a challenging weight and ascending throughout. B. EMOM 16 Min 1 – Shoot-through x3 Min 2 – Ring Row xME-UB Min 3 – Ski x30 sec for Max Cals
May 2018
With a partner… “Karace” 20 Rounds for time: 3 Power Clean & Jerk 15 Wall Balls Rx: 135/95#, 20/14# Int: 95/65#, 14/10# Beg: 70/45#, 12/8# 20 minute time cap Only one athlete may work at a time, completing one full round before switching.
Facebook
Instagram
