May 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. 3 rounds of: In 12 minutes… Ride 20/14 Cal Row 500m Run 800m Rest with any time remaining. Note all three split times. Magnitude Macros – Blue Magnitude Scoop We will be closed this Sunday for painting.
May 2017
4 Giant sets of: One Arm DB Row x12/side Deficit Push-ups (3”) x9 Double KB Swing x20 53/36# Ring Jump to Support x15 sec or x4 Muscle Up Rest 1 minute Magnitude Macros – Green
May 2017
Weightlifting Wednesday 1 Paused Power Clean + 2 Front Squat + 1 Jerk – EMOM 8 1 Clean Lift-Off + 3 Clean Hi-Pull x4 sets @90-110 max clean Back Squat 1×20 – Establish a 20 rep max Magnitude Macros – Green
May 2017
“Pull Annie Up” For time, sets of 50-40-30-20-10 of: Double Under Abmat Sit-Up * Perform 7 strict Chin-Up after every round. Magnitude Macros – Green
May 2017
Fight Gone Bad Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of
May 2017
In teams of 2… For time, complete sets of 50-40-30 of: Medball Cleans 20/14# Push Press 95/65# Pull-Up Magnitude Macros – Green
May 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. 3 rounds for time of: SDHP x30 75/55# Abmat Sit-up x30 Run 800m Magnitude Macros – Green
May 2017
4 Giant Sets of: Close Grip Bench Press x12-15 35 Double Under 3 Rope Ascent Ring Dips x10-12 35 Double Under Band Pull Aparts x35 Rest 1 minute Magnitude Macros – Green
May 2017
Weightlifting Wednesday Hi-Hang P. Snatch + Hang P. Snatch – EMOM 8 (Starting around 60% and increase throughout to about 80% of 1RM P. Snatch) Snatch Lift off 4×4 (90-110% of max snatch) 20 Rep Back Squat – 10-20# heavier than last week. Magnitude Macros – Green
May 2017
4 rounds of: In 4 minutes… Row 30/21 30/21 Push-Up Max Pull-Up in time remaining Rest 4 minutes Score is total Pull-Ups Magnitude Macros – Blue
May 2017
OH Squat (Close Grip) 5-5-3-3-3-1-1-1-1-1 Start at a moderate load and increase across sets to a max single for the day. Rest as needed between sets. Run 1 mile for time Magnitude Macros – Green
May 2017
In teams of two… AMRAP 20 5 Power Clean 4 Front Squat 3 Push Jerk *Every time an athlete finishes a round, they must perform 10 Box Jump before starting the next round. Rx – 115/75# Each athlete performs a complex, one working while one is resting. Score is total reps performed. Magnitude Macros – Green
May 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. For time: Row 50 Cal 100 Wallball 20/14# 50 Toes to Bar 100 KB Swing (Rus) 70/53# Magnitude Macros – Blue
May 2017
4 Giant sets of: DB/KB Bench Press x12 DB Reverse Fly x12 Ring Dips x8 200m KB Carry (Switch every 50m between Farmer Walk & Hold in Front Rack) Rest 1 minute after every giant set. Magnitude Macros – Green
May 2017
Weightlifting Wednesday Every 30 seconds x8 Snatch @60% Rest 2 minutes Every 30 seconds x8 Snatch @70% Rest 4 minutes Every 30 seconds x8 Clean & Jerk @60% Rest 2 minutes Every 30 seconds x8 Clean & Jerk @70% Rest 4 minutes Back Squat 1×20 (Add 10-20# from last week) Magnitude Macros – Green
May 2017
Every 90 seconds x16 (24 minutes) Run 200m Row (Cal) x20/14 Ride (Cal) x18/12 Double-Under x75 Magnitude Macros – Blue
Apr 2017
3 rounds for total time of: 21 Dead Lift 225/155# Then, 3 rounds of: 5 Chin Up (Strict) 10 Push-Up 15 Abmat Situp Rest 2 minutes after each round Magnitude Macros – Blue
Apr 2017
In teams of 2… AMRAP 20 50 Front Squat 95/65# 25 Burpee Box Box Jump Over 24/20” 50 Cal Row Magnitude Macros – Green
Apr 2017
Helen 3 Rounds for time: 400m Run 21 KB Swing 53/36# 12 Pull-Up Magnitude Macros – Green
Apr 2017
4 Giant Sets of: DB One Arm Row x10/side Double Under x40 DB/KB Push Press x10 Double Under x40 Band Pull Apart x30 Rest 1 minute Magnitude Macro – Green
Apr 2017
Weightlifting Wednesday 1 Power Clean + 2 Front Squat + 1 Push Jerk – EMOM x10 – Start at 60% and ascend every round. Clean Pull 5×3 – Heavy, across Back Squat – 1 attempt at a heavy set of 20 reps Magnitude Macros – Green
Apr 2017
EMOM 20 Min 1 – 20 Pulls on Rower for Cals Min 2 – Max Unbroken Push-Ups Min 3 – Max Unbroken Toes to Bar Min 4 – Rest Score is total reps performed. Magnitude Macros – Blue
Apr 2017
For time: Fran 1 mile Run Note: There is no break between Fran and the run. Magnitude Macros – Green
Apr 2017
EMOM 20 Min 1 – KB Swing x20 70/53# (Rus) Min 2 – KB Forward Lunge (stationary, goblet style, alternating) x18 70/54# Min 3 – Hallow Rock x20 Min 4 – Max Row for Calories Min 5 – Rest Score is total calories rowed Magnitude Macros – Green
Apr 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. For time, complete sets of 10-9-8-7-6-5-4-3-2-1 of:: Power Clean 135/85# Box Jump Over 24/20” HSPU Magnitude Macros – Blue
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