Jun 2019
A. Power Clean & Push Jerk On a 2 minute clock… 3@65, 3@70, 3@75 On a 2:30 minute clock… 3@78, 3@81, 3@84 On a 3 minute clock… 3@87, 3@90, 3@93 *% based on 3-RM p. clean & p. jerk performed on 6/3/19. B. In 8 minutes, complete as many reps as possible off: 50 Double-Unders 12 DB Deadlift (50/35) 10 DB Front Squat (50/35) 8 DB Reverse Lunge Steps –
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 ascending sets of: Kang Squat w/ BN Snatch Grip Press x 5 reps Rest as needed B. Every 75 seconds, for 12:30 (10 sets) 1 Hi-Hang Snatch + 1 Snatch *Sets 1-3 @ 65-70% *Sets 4-6 @ 70-75% *Sets 7-10 @ 75-80% *Percentages based off your latest 1-RM. Take 3-5 seconds to reset your start position, no
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Front Squat to Box x 6-7 reps @ 3111 Rest 30 seconds Half Kneeling Landmine Press x 10-12 reps/arm @ 30X1 Rest 30 seconds Banded Leg Curl x 15-20 reps/leg @ 1010 Rest 30 seconds B. Every minute, on the minute, for 12 minutes: 1 – KB Crossbody Step-up (RL, LA) x 8-10 reps 2
Jun 2019
Tabata WOD #1 Strict Chin-ups Double-unders Rest 2 minutes Tabata WOD #2 Squat Thrust (No Push-up Burpee) Ski for Calories Rest 2 minutes Tabata WOD #3 Rope Climb Bike for Calories Score each WOD separately, noting total combined reps for each.
Jun 2019
A. KB Flow 4 rounds 5 reps each, for quality, not for time: KB Deadlift KB Goblet Squat KB Swing (Rus) KB Swinging Clean to Push Press (left) KB Swinging Clean to Push Press (right) Rest 5 minutes B. 3 rounds for time of: Run 800m 30 Wallball 15 Deadlift
Jun 2019
A. KB Flow 4 rounds 5 reps each, for quality, not for time: KB Deadlift KB Goblet Squat KB Swing (Rus) KB Swing (USA) KB Swinging Clean to Push Jerk (left) KB Swinging Clean to Push Jerk (right) Rest 5 minutes B. CFM Test #3 3 rounds for time of: Run 800m 30 Wallball (20/14) 15 Deadlift (225/155)
Jun 2019
A. 3 sets of: DB Bench Press x 10-12 reps @ 3011 Rest 30 seconds DB Bent-over Row x 10-12 reps @ 20X1 Rest 30 seconds Push-up Plank hold x 45 seconds Rest 30 seconds Ring Row Static Hold x 30 seconds Rest 30 seconds B. 4 sets of: On a 90 second clock… Row 250 Meters Max Push-ups in time remaining Rest 3 minutes after each round *Modify your
Jun 2019
A. 3 sets of: Single-arm DB Bench Press x 7-8 reps/arm @ 3011 Rest 30 seconds Single-arm Ring Row x 8-10/arm @ 20X1 Rest 30 seconds Push-up plank hold on rings x 45 seconds Rest 30 seconds Ring Row Static Hold x 30 seconds Rest 30 seconds B. 4 sets of: On a 90 second clock… Row 250 Meters Max Push-ups in time remaining Rest 3 minutes after each round
Jun 2019
A. Every 90 seconds, for 13:30 (3 total sets): 1 – Spilt stance Romanian Deadlift x 7-8 reps/side @ 3011 2 – Lateral Band Walks x 20 steps/each direction 3 – No Hands Bike for Calories x 12/8 B. 3 sets of: Turkish Get-up x 4 reps, alternating sides each rep Rest 30 seconds Barbell Glute Bridge x 12-15 reps @ 20X1 Rest 30 seconds Barbell Roll-out x 10-12 reps
Jun 2019
A. Power Clean & Push Jerk Week #2 On a 90 second clock… Wave 1 Set 1 – 63% x 3 Set 2 – 68% x 2 Set 3 – 73% x 1 Wave 2 Set 4 – 68% x 3 Set 5 – 73% x 2 Set 6 – 78% x 1 Wave 3 Set 7 – 73% x 3 Set 8 – 78% x 2 Set 9 –
Jun 2019
In 25 minutes, complete as many rounds as possible of: Suitcase Deadlift x 20 (switching sides at 10) Single-arm Rack Reverse Lunges x 20 (switch arms at 120) KB Single-arm Farmer’s Carry x 100 Meters (switch arms at 50m turn around) Box Jump-overs x 15 Supine Leg Raises w/ KB hold over chest x 20
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Single-arm DB Tripod Row x 10-12 reps/arm Rest 30 seconds Barbell Strict Press x 6-7 reps @ 3112 Rest 30 seconds Wall facing Handstand hold x 30 seconds Rest 30 seconds B. 3 rounds for time of: Run 800 Meters 2 Rope Climb or 10 Rope Rows 16 DB Push Press – Holding one in
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Pendlay Row x 6-7 reps Rest 45 seconds Barbell Push Press x 5-6 reps Rest 45 seconds Handstand Push-up Negatives x 3 with 3-5 second descent Rest 45 seconds B. 3 rounds for time of: Run 800 Meters 2 Rope Climb 16 DB Push Press (50/35) – Holding one in front rack, pressing the other,
Jun 2019
For time, complete sets of 40-30-20-10 of: Row/Bike/Ski for Calories (Choose only one) Push-ups KB Swings (Rus) Air Squats Abmat Sit-ups 25 minute time cap
Jun 2019
A. Paused Overhead Squat – 3 reps each @ 50/60/70% of 1-RM Snatch Rest 60 seconds B. Snatch Balance – 3 reps each @ 40/50/60% of 1-RM Snatch Rest 60 seconds C. Snatch Lift Off (to mid-knee) + Pull – 3 reps each @ 60/70/80% of 1 -RM Snatch Rest 60 seconds D. Every 75 seconds, for 12:30 (10 sets) 1 Hi-Hang Snatch + 1 Snatch *Sets 1-3 @ 60-65%
Jun 2019
A. 3 sets of: Overhead Squat to Box x 6-7 reps @ 3111 Rest 30 seconds Half Kneeling Landmine Press x 8-10 reps/arm @ 30X1 Rest 30 seconds Banded Pull-Throughs x 12-15 reps @ 30X1 Rest 30 seconds B. Every minute, on the minute, for 12 minutes: 1 – Alternating DB Muscle Snatch x 14 reps 2 – Split Lunge Jumps x 16 reps 3 – 40 seconds of Double-Unders
Jun 2019
At 75-85% intensity, not for time: Ski 1,000 Meters 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side Plank w/ Dip per side Row 1,000 Meters 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side Plank w/ Dip per side Bike 60/45 Calories 20 Strict Hanging Knees to Elbows 100 Meter Dual KB Rack Carry 15 Elbow Side
Jun 2019
A. Power Clean & Push Jerk Week #1 On a 90 seconds clock… Wave 1 Set 1 – 60% x 3 Set 2 – 65% x 2 Set 3 – 70% x 1 Wave 2 Set 4 – 65% x 3 Set 5 – 70% x 2 Set 6 – 75% x 1 Wave 3 Set 7 – 70% x 3 Set 8 – 75% x 2 Set 9 –
Jun 2019
A. Every 75 seconds, for 15:00 minutes (3 total sets): 1 – KB Crossbody Step-up (left leg) x 10 reps 2 – KB Crossbody Step-up (right leg) x 10 reps 3 – Good Mornings x 7-8 reps 4 – Hollow Hold x 30-45 seconds B. For time, complete sets of 9-8-7-6-5-4-3-2-1 of: DB Thruster Strict Chin-up 10 minute time cap
Jun 2019
With a partner… 4 rounds for time of: 15 Deadlift (185/115) 30 Wallball (20/14) 400m Run Then, after all four rounds have been completed, perform: 80 Toes to Bar or Hanging Knee Raises *Teammates will begin, one performing deadlifts, the other performing wallballs. Switch movements upon completion, then finishing the round with a 400m run together.
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: DB Bench Press x 9-10 reps @ 30X1 Rest 30 seconds KB Bent-over Row x 10-12 @ 2010 Rest 30 seconds Band Pull-aparts x 15-20 reps @ 30X1 Rest 1 minute B. 3 Giant sets of: 10 Renegade Rows* 15 DB Floor Press 15 Supine Banded PVC Curls 30 Banded Elbow Extensions *Renegade Row =
Jun 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 3 sets of: Bench Press x 10-12 reps Rest 30 seconds Row x 12/8 Calories (Damper Setting #10/7) Rest 90 seconds B. 3 Giant sets of: 10 Renegade Rows* 15 DB Floor Press 15 Supine Banded PVC Curls 30 Banded PVC Elbow Extensions *Renegade Row = Push-up + DB Row (left), DB Row (right)
Jun 2019
In 25 minutes, complete as many rounds as possible of: 200m DB Farmer/KB Rack Carry* (50-53/35-36) 20 Box Jump-overs (24/20) 30 KB Swings (Rus) 30 KB Russian Twists *One KB will be held by the side, while the other is in the front rack position. Switch positions at the 100 meter mark.
Jun 2019
A. Every 90 seconds, for 18 minutes (3 total sets) 1 – BB Romanian Deadlifts x 7-8 reps @ 3011 2 – Turkish Get-up x 3 reps (left) 3 – Turkish Get-up x 3 reps (right) 4 – Barbell Roll-out B. 3 sets for max reps of: 60 seconds of Double-Unders 60 seconds of Single-Arm DB Power Snatch (alternating hands) Rest 2 minutes after each round. Score is total Double-Unders
Jun 2019
A. Snatch – In 20 minutes, work up to a 1-RM. *3 misses at any single weight concludes your session for the day. We will use today’s 1-RM for our next Snatch protocol starting next week. B. 3 sets for max reps of: 60 seconds of Double-Unders 60 seconds of Single-Arm DB Power Snatch (alternating hands) (50/35) Rest 2 minutes after each round. Score is total Double-Unders and Power Snatches
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