Sep 2015
A. “Grip it & Rip it” For time, complete sets of 30-20-10 of: Hang Power Clean (135/95#) Med-Ball Sit-Up (20/14#) B. Spend 5-10 minutes cooling down by rolling out your back, glutes, hammies & stomach with ball/roller of choice.
Sep 2015
A. Snatch – In 15 minutes, establish a 2RM. B. “Amanda” For time, complete sets of 9-7-5 of: Muscle-up Snatch (135/95#) C. Spend 2 minutes/side rolling out posterior shoulders.
Sep 2015
A. Front Squat x3 + Split Jerk x1 – In 10 minutes, work up to a heavy complex for the day. Using weight established from above, perform sets of: 3+1@95%, 3+1@90%, 3+1@95% Rest 2 minutes between sets. B. In 6 minutes, complete as many rounds and reps as possible of: 7 Toe 2 Bar 14 KB Swing (70/53#) Perform max Double Unders from minute 6-7:30. Score is total reps and
Sep 2015
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. “Wood” Complete 5 rounds for time of: Run 400m 10 Burpee Box Jump (24/20″) 10 Sumo-Deadlift
Sep 2015
Event 1 – Circus Dumbbell Ground to Overhead (85/60#) Event 2 – Farmer Walk 50′ + Max Hold for Time (85% BW/Hand) Event 3 – Sled Drag 50′ (350/250#) + Max Stone over Yoke for reps in 75 seconds (145/95#)
Sep 2015
Sep 2015
A. Skill – Rope Climb & Turkish Get-Up B. Every minute for 15 minutes, rotate through the following movements: Rope Climb x2 ascents Side Plank with Dip x8/side Turkish Get-Up x1/side (heaviest possible)
Sep 2015
A. 3 – Position Power Snatch – (hi-hang, knee, floor) – In 15 minutes, work to a heavy complex for the day. Rest at least 2 minutes between attempts. B. BN Snatch Grip Push Press 5-5-5-5 Rest 2 minutes. C. RDL w/ Snatch grip 5-5-5-5 Note: Keep weight across entire foot. Use lifting straps if you have them. Rest 2 minutes. D. L-Sit – Accumulate 90 seconds E. Internal rotation
Sep 2015
A. Bench Press 8-8-6-6 -Ascend across all work sets. Super set with… Ring row – max effort reps while maintaining perfect pike position. B. In 13 minutes, complete as many rounds as possible of: 5 Push-Up 5 Wall Ball (20/14#) 5 Box Jump (24/20″) Run 200m * Add 5 reps to every round. Score equals total reps.
Sep 2015
A. In 4 minutes, complete the following: 3 rounds of: 10 Power Clean (135/95#) 10 Toes 2 Bar With time remaining, complete as many Double Under’s as possible. Rest 2 minutes. In 3 minutes, complete the following: 2 rounds of: 10 Power Clean (135/95#) 10 Toes 2 Bar With time remaining, complete as many Double Under’s as possible. Rest 90 seconds. In 2 minutes, complete the following: 1 round of:
Aug 2015
A. Back Squat/Front Squat 4×5/3 – Ascend in weight across all sets. Rest at least 2 minutes. B. Every minute on the minute for 15 minutes, complete the following: Minute 1 – 10 Chest 2 Bar Pull-Up Minute 2 – KB Snatch Left (53/36#) Minute 3 – KB Snatch Right Repeat C. Banded Couch Stretch – 90 seconds/side
Aug 2015
Kettlebell 4 Kids WOD 9 KB Swing (53/36#) 9 Burpee 9 KB Swing 9 Box Jump (24/20″)
Aug 2015
A. “Pistol Whipped” Complete 5 rounds for time of: 5 Muscle Up 10 Pistol/leg Starting with and every even minute there after perform 30 Double Under. B. Roll out entire leg – front, back, inside and outside for 5 minutes.
Aug 2015
A. Snatch Balance 2-2-2-2 Start at about 80% of perceived max and ascend across all sets. Rest at least 2 minutes between sets. B. Snatch Segment Dead Lift 4×2 Warm up to a heavy weight (one that will allow you to maintain perfect form at all positions) and perform across all sets. Stop at 1″ off floor, knees, and mid hang position holding each of these for 3 seconds. Stand
Aug 2015
A. Complete 5 rounds for time of: 5 Power Clean (185/130#) 10 Medicine Ball Sit-Up (20/14#) 400m Run B. 3 way banded hamstring stretch 45 sec/position/each leg.
Aug 2015
A. 2 Push Press + 1 Push Jerk – In 12 minutes, work up to a heavy complex for the day. Rest at least 2 minutes in between attempts. B. In 9 minutes, ascend the rep scheme 3-6-9-12-15-etc…performing: Strict Pull Up Strict Press (115/80#) C. Banded vertical shoulder stretch – 90 sec/side.
Aug 2015
A. Back/Front Squat 4×7/4 – Use 5-10# more than weight used from 150810. Note: Perform 7 back squats, rack it, then immediately go into 4 front squats. Rest at least 2 minutes. B. Every minute for 15 minutes (5 total sets), perform the following: Min 1 – KB Swing (Russian) x15 (70/53#) Min 2 – Double Under x30 Min 3 – Reverse Elbow Plank x30 sec C. Squat therapy –
Aug 2015
Event 1: Yoke Carry – In 12 minutes, establish max load over 50′. Event 2: Hammer Static Hold – Straight arm hold at shoulder height for max time. Event 3: Axle Clean and Jerk – Max reps in 75 seconds @ (something heavy!) Event 4: Farmers Walk – 100′ sprint for time (115#/hand)
Aug 2015
A. In teams of two, for 20 minutes, using 80% of your average combined body weight, perform the following: Bench Press – Max reps Note: While one person is performing max reps of the Bench Press, the other is running a 200m. Switch after every 200m run. Score equals total reps performed.
Aug 2015
A. For time, complete the following: Row 100 calories KB Swing x75 Pull-Up x50 Medicine Ball Clean x25 B. Roll out lats with foam roller or LAX ball – 2 min/side.
Aug 2015
A. Overhead Squat 3-3-3-3 (start work sets around 80% and increase weight throughout ending at a 3RM). Rest at least 2 minutes between sets. B. Snatch Balance 2-2-2-2 (start at 80% of 1RM Snatch and increase weight throughout). Rest at least 2 minutes between sets. C. Power Snatch + Hang Snatch – In 12 minutes, work up to a heavy complex for the day. D. Abmat Sit-Up – 100 reps
Aug 2015
A. Ryan McGhee | Age 21 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his
Aug 2015
A. Skill – Muscle up transition – spend 10 minutes gaining competency with this skill on the rings. B. Bar/Ring Dips – 4xME or 4×5 jump to negative Rest at least 90 sec C. In 10 minutes, complete as much of the following as possible: 70 DUs 7 Bar muscle up (sub C2B PullUp) 60 DUs 6 Bar muscle up 50 DUs 5 Bar muscle up 40 DUs 4
Aug 2015
A. 3 Front squat + 1 Split Jerk – in 15 minutes, establish heaviest complex possible. Rest at least 2 minutes in between attempts. B. Every 2 minutes for 10 minutes (5 total rounds), perform the following: Run 200m Perform amrep of – Ground to Overhead 155/105 Rest 1 minute after each round, but perform 7 Burpees during this time. C. Spend 3-5 minutes mobilizing t-spine with lax ball or
Aug 2015
A. For time, complete sets of 7-6-5-4-3-2-1 of: Dead Lift Hang Power Clean Front Squat Push Jerk Rx 185/135 B. Banded front rack stretch 2 min/side
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