18
Oct 2017
Thursday – October 19, 2017
Option #1 For time: Row 1,000m 30 Power Snatch (135/95#) Run 1 mile or Option #2 For time: Row 1,000m 75 KB Swing (53/36#) Run 1 mile
17
Oct 2017
Wednesday – October 18, 2017
A. Seated Db/Kb Press – 12 minutes to a 5RM B. EMOM 8 Odd – Deficit HSPU negative (3-5 sec lowering) x3 Even – Ring Row w/pause at top x10-12 C. 2 Giant sets of: 3-way DB Shoulder Raise x8-10 (side/front/rear) Side Plank with a Dip x12-15/side 50m Double Kb Front Rack Carry (challenging weight)
16
Oct 2017
Tuesday – October 17, 2017
AMRAP 4 Run 400m 10 Burpee Rope climb – Max reps in time remaining Rest 4 minutes AMRAP 4 150 Double Under 10 Burpee Db Snatch (50/35#) -Max reps in time remaining Rest 4 minutes AMRAP 4 Row 500m 10 Burpee Toes to Bar – Max reps in time remaining
15
Oct 2017
Monday – October 16, 2017
A. Back Squat to low Box (tempo 32×1) – 12 minutes to a 5RM B. Snatch grip Romanian Deadlift – 3×6-8reps C. 3 Super-sets of: Db/Kb Step-ups x14 (alternating legs) BB Roll-outs x10
12
Oct 2017
Friday – October 13, 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. EMOM 8 BB Squat Jumps x3 reps @30-45% of 1RM back squat Rest 60 seconds B. EMOM 16 Min 1 – Banded (Rus) KB Swing x20 reps (choose challenging weight) Min 2 – Arch/Hollow Swing with Leg Raise x15-20 Min 3 – Wallballs x20 (20/14#) Min 4 – Rest RX+: Straight leg toes to bar, Wallball (30/20#)
11
Oct 2017
Wednesday – October 12, 2017
For time: Assault Bike x100/80 Cal Then, 4 rounds of: 40 Double-under 20 Abmat Sit-up Then, Run 1 mile Magnitude Scoop The Magnitude Open – A Barbells for Boobs Fundraising event, kicks off this Saturday at 9:00am sharp! Members are encouraged to bring friends and family to spectate, the more the merrier! 
Only 2 days away! Registration is still open. Sign up HERE!
10
Oct 2017
Wednesday – October 11, 2017
A. Split Jerk – In 12 minutes, work to a max single. B. 3 rounds of: (no time component) Wide Grip Bench Press x6-8 reps Rest 60 seconds Barbell Bent-Over Row x6-8 Rest 60 seconds C. 2 Super-Sets of: Band Pull-Aparts x25-30 Banded Pushdowns x25-30 Pallof Press x12-15/side
09
Oct 2017
Tuesday – October 10, 2017
A. Skill: Double KB Clean from Swing Double KB Thruster B. Complete 4 – 3 minute rounds of: Row/Ride x21/15 Cal Then; AMRAP KB Thruster x7 (36/26#) Pull-Up x7 Rest 3 minutes Score is total reps performed. Magnitude Scoop The Magnitude Open – A Barbells for Boobs Fundraising event, kicks off this Saturday at 9:00am sharp! Members are encouraged to bring friends and family to spectate, the more the
08
Oct 2017
Monday – October 9, 2017
A. Dead Lift – 12 to minutes to a max 4 reps. Use sets of 4 throughout. Reset after every rep. No Drops. Rest 2-3 minutes after heavy sets. B. BB Reverse Lunge 2×20 reps (alternating) C. 3 Giant Sets of: Seated Banded Hamstring Curl x15-20/leg Banded Pull Throughs x15 Banded Ab Pull Down x20-25 Magnitude Scoop The Magnitude Open – A Barbells for Boobs Fundraising event, kicks off
06
Oct 2017
Saturday – October 7, 2017
In teams of 2… AMRAP 25 Burpee Lateral Box Jump (20/12″) x6 Toes 2 Bar x8 Row x10 *Every 2 rounds (completed by both athletes), run a 400m as a team. Only one partner may move at a time, switching off after every complete round.
05
Oct 2017
Friday – October 6, 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. EMOM 8 Box Squat x2@55% B. Seated Box Jump 3×5 – use a challenging height Rest 60 seconds C. EMOM 12 Min 1 – Thruster x9 (115/80#) Min 2 – Rope Climb x2 Min 3 – Weighted Abmat Sit-up x10 (choose a challenging weight) Rx+: 135/95#, Legless Int: 95/65#, Beg: 65/45# Magnitude Scoop Today is the final day
04
Oct 2017
Thursday – October 5, 2017
AMRAP 20 25 Cal Row 50 Wallball (20/14#) 75 KB Swing (53/36#) 1 Mile Run Score is total rounds and reps completed.
03
Oct 2017
Wednesday – October 4, 2017
A. Power Snatch – In 12 minutes, work up to a heavy 3 reps. Rest 2 minutes after heavy sets. Reset after every rep, no touch and go reps. B. 3 Sets of: Behind Neck Strict Press x 5-7 reps Rest 60 seconds Wide Grip Strict Pull-Up x5-7 reps Rest 60 seconds C. 3 Giant Sets of: Band Pull Aparts x20-25 Leg Drops x12-15 Banded Hammer Curls x12-15 –
02
Oct 2017
Tuesday – October 3, 2017
A. EMOM 9 Min 1 – Ring support hold x10-30 sec Min 2 – Arch Hold with roll to Hollow Hold x10 Min 3 – Wall Walk with 20 sec hold B. With a running clock… 0:00-6:00 Run 800m Max Burpee in time remaining 6:00-9:00 Rest 9:00-13:00 Row 500m Max Toes 2 Bar in time remaining 13:00-15:00 Rest 15:00-17:00 100 Double Unders Max Ring Dips in time remaining
01
Oct 2017
Monday – September 2, 2017
A. Squat Clean – In 12 minutes, work up to a 3 RM, performing sets of three throughout. Rest 2 minutes after heavy sets. Reset after every rep, no touch and go reps. B. BB Romanian Dead Lift – 3×6-8 Rest 2 minutes C. 3 Giant Sets of: Double KB Front Rack Reverse Lunge x8-10/leg KB Suitcase Dead Lift x10-12/side Banded Ab Pulldowns x15-20 Magnitude Scoop It’s almost that
29
Sep 2017
Saturday – September 30, 2017
For time: 400m Run w/ Medicine Ball 20/14# 100 Double Under 25 One Arm DB Snatch (alternating hands) 50/35# 75 Double Under 20 One Arm DB Snatch 50 Double Under 15 One Arm DB Snatch 25 Double Under 10 One Arm DB Snatch 400m Run w/ Medicine Ball
28
Sep 2017
Friday – September 29, 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. EMOM 8 Box Squat – x2@50% B. Good mornings 3×6-8 Rest 90 seconds C. 3 Rounds for time: Run 200m 15 Wall Ball 20/14# 15 Box Jump 24/20”
27
Sep 2017
Thursday – September 28, 2017
AMRAP 20 100/70 Cal Row/Ride 10070 Push-ups 100 Rus KB Swings (53/36#) 100 Abmat Sit-ups
26
Sep 2017
Wednesday – September 27, 2017
A. Push Jerk – 12 minutes to a heavy 2 reps. Rest 2-3 minutes after heavy sets. B. 3 Super-sets of: Double KB Bent Over Row x8-10 Dips (bar or rings) x8-12 Rest 90 sec C. Amrap 6 Double Unders x30 Press (strict) x7 – choose a challenging weight
25
Sep 2017
Tuesday – September 26, 2017
A. In 4 minutes… 21 Hang Power Clean 115/80# 21 Knees to Elbows Row/Bike – Max Cals in time remaining Rest 4 minutes In 3 minutes… 15 Hang Power Clean 135/95# 15 Knees to Elbows Row/Bike – Max Cals in time remaining Rest 3 minutes In 2 minutes… 9 Hang Power Clean 155/125# 9 Knees to Elbows Row/Bike – Max Cals in time remaining Score is total calories rowed.
24
Sep 2017
Monday – September 25, 2017
A. Front Squat to Box – 12 minutes to a heavy 3 reps. Rest 2-3 minutes after heavy sets. *Set box 1-3″ below parallel B. As fast as possible: Run 1 mile Then, “Fran” For time, complete sets of 21-15-9 of: Thruster (95/65#) Pull-up
22
Sep 2017
Saturday – September 23, 2017
In teams of two… AMRAP 5 Wallball x10 Iron Chair *while one athlete is performing wallballs, the other is holding position in an Iron Chair. Rest 3 minutes AMRAP 5 Walking Lunge Steps w/plate Overhead x10 steps (45/25#) Handstand Hold *while one athlete performs lunges, the other is performing a HS hold. Rest 3 minutes AMRAP 5 Row x12/9 cal Elbow Plank *while one athlete is performing the row,
21
Sep 2017
Friday – September 22, 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. A. Box Squat – 8 sets of 2 reps @45% Rest 60 seconds *Set box height to parallel. B. Romanian Deadlift – 3×6-8 Rest 2 minutes *Lower BB just below the knee, before returning to the top. C. EMOM 9 Min 1 – 40 Double Under (or 40 sec double under practice) Min 2 – 10 Hang Power
20
Sep 2017
Thursday – September 21, 2017
For time: Row 1,000m Then, 5 rounds of: 10 Hand-Release Push-Ups 20 (2-Ct) Mountain Climbers 10 Box Jump Overs 20″ 20 Rus Kb Swing (53/36#) Then: Run 800m
19
Sep 2017
Wednesday – September 20, 2017
A. Strict Press – 12 minutes to a heavy single *Rest 2-3 minutes after every heavy set. B. Strict Pull-Ups – 5 sets of 3-5 reps (add weight if necessary) *Athletes without strict pull-ups – Chin over bar hold, negative, hang (3-5 sec in each position) 4 sets of 3 reps Rest 2 minutes after every set. C. For time: 30 Single Arm Kb Push Press – each arm (44/26#)
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