July 18, 2019 Thursday
10 rounds for time of: 10 Toes-to-bars 5 Clusters, 135/95 lbs 10 Bar Facing BurpeesView Results
Team of 2 alternating movements. Cluster is a squat clean thruster, from the floor every rep. cap 25 min
July 17, 2019 Wednesday
For time: 100 Double Unders Row, 2000 m 100 Double Unders 100/80 Assault Bike Calories 100 Double UndersView Results
If there is not a bike open when you get there jump on a Ski Erg. Find a pace and fall into it! Learn to work for longer domains. Cap 35 min
July 16, 2019 Tuesday
30-20-10 reps, for time of: Sumo Deadlift High-pull, 70/50 lbs Chest-to-bar Pull-upView Results
Cap 15 min Pick a weight that you can aim for no more than two sets on the SDHP. For SDHP use KB on the turf.
3 Power Cleans, 205/135 lbs Every 1 min for 10 mins.View Results
This is meant to be heavy but no more than 70% of 1RM of power clean.
July 15, 2019 Monday
Back Squat 6x4 at 80% 1RM Rest as needed between sets.View Results
Warm up glutes and hips well. New set every 3 mins! cap 18
For time: Row, 1000 m 75 Wall Balls, 20/14 lbs 30 Burpee-to-6" TargetsView Results
Use pull up bar for target! Hang on to the wall ball, aim for no more than 3 sets. cap 12
July 14, 2019 Sunday
For time: Dumbbell Squat Snatch, 70/50 lbs Bar Muscle-upView Results
DB squat snatch 10-8-6-4-2 Bar MU 1-2-3-4-5 Sub for bar muscle up is 2x burpee pull up
July 13, 2019 Saturday
Complete as many rounds as possible in 20 mins of: Row, 2000 m 100 Lateral Burpee Over Bars Clean & Jerk, 185/125 lbsView Results
Team of 2 Break up however but when you get to c&j's max reps in remaining time.
July 12, 2019 Friday
Back Squat 4x2 at 80% 1RM Rest as needed between sets.View Results
Cap 12 mins!
For time: 40 Back Squats, 155/105 lbs 40 Toes-to-bars Run, 400 m 30 Back Squats, 165/125 lbs 30 Toes-to-bars Run, 400 m 20 Back Squats, 185/135 lbs Run, 400 mView Results
Team of two. Split however and run together. Cant work until both partners are back from run and touch bar.
July 11, 2019 Thursday
For time: 200 Jumping Alternating Lunges 100 Row Calories 50 Dumbbell Power Cleans, 50/35 lbs 100 Row Calories 300 Double UndersView Results
Team of 2 Split however, two dumbbells for the power cleans. Not enough rowers, ski!
July 10, 2019 Wednesday
For time: 75 Power Snatches, 75/55 lbs Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.View Results
7 rounds for time of: 7 Handstand Push-ups 7 Alternating Dumbbell Bicep Curls 7 Banded Tricep Pull DownsView Results
For quality not time. Scale the HSPU to box push ups or handstand holds.
July 09, 2019 Tuesday
Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
This is from floor so first rep should be a squat snatch into 4 more OHS. Build during these sets but no failed reps. 15 min cap
Every 5 mins for 20 mins do: 20/15 Assault Bike Calories 15 Chest-to-bar Pull-ups 20 Burpee Box Jump OversView Results
Every 5 mins start a new round for 4 rounds. Push the pace and get as much rest as possible. Try to get more rest than working time.
July 08, 2019 Monday
4 Deadlifts, pick load Every 2 mins for 12 mins.View Results
6x4 Deadlift every 2 mins for 6 rounds. You can build throughout these but DO NOT go above 70% of 1RM.
5 rounds for time of: 8 Deadlifts, 155/105 lbs 6 Shoulder-to-Overheads 4 Hang Power Cleans 2 Front SquatsView Results
1:1 work to rest ratio! You do a full round 8,6,4,2 then your partner does a full round. Goal is to choose a weight that you will not have to put down! 5 rounds each and same weight for all movements.
July 07, 2019 Sunday
4 rounds for time of: 15/10 Assault Bike Calories 6 Power Cleans, 225/145 lbsView Results
Happy Birthday John!
July 06, 2019 Saturday
Record your best Thruster 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
10 mins to establish 1RM thruster form the floor. Try not to arch back in the press and use your hip drive to help bar get overhead.
10-20-30-20-10 reps, for time of: Thruster, 105/75 lbs Pull-upView Results
Team of two! Break up however.
July 05, 2019 Friday
Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
As many reps as possible in 1 min of: Ski Erg Calorie Push-up Max Effort Hang From Pull Up Bar RestView Results
Teams of 4 each start on a different movement! 5 Rounds 1 min max effort stations 1. Cal ski 2. Push-up 3. Max effort bar hang 4. Rest Work hard!!!! You get a rest station each round.
July 04, 2019 Thursday
July 03, 2019 Wednesday
Front Squat From Floor 4x5 at 65% 1RM Rest as needed between sets.View Results
Front squat from floor 4x5. Squat clean first rep into 4 front squats. Building in sets but do not go heavier than 65% of front squat. 18 mins to complete!
For time: Run, 400 m 42 Wall Balls, 20/14 lbs Run, 400 m 30 Wall Balls, 20/14 lbs Run, 400 m 18 Wall Balls, 20/14 lbs Run, 400 mView Results
Try to hang on to the wall ball for all sets. Max should be only 2 sets per round. Fall into pace on the run and focus on your breathing.
July 02, 2019 Tuesday
5 rounds for time of: 18/12 Assault Bike Calories Shoulder-to-OverheadView Results
1:1 work to rest ratio 5 rounds 18/12 cal bike 25-20-15-10-5 Shoulder to over head weights: 115,135,155,185,205 75,95,105,125,145 1 to 1 with your partner, full rounds. After partner 2 gets done both parnters help change weights before partner 1 gets on bike for next round. Goal is to never do more than 3 sets on STOH. cap:30 min
July 01, 2019 Monday
2 Squat Snatches, 67% 1RM Every 1 min for 10 mins.View Results
Drop and reset after each rep. Goal is to have no failed reps. All sets at percentage.
As many reps as possible in 8 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Toes-to-bars 4 Alternating Dumbbell Snatches, 50/35 lbs 4 Toes-to-bars 6 Alternating Dumbbell Snatches, 50/35 lbs 6 Toes-to-bars ... Continue adding 2 reps each round to each movement until time expires.View Results
June 30, 2019 Sunday
Every 1 min for 20 mins, alternating between: 20/14 Row Calories 3 Bench PressView Results
If rowed on saturday bike: 15/10 cals ski:15/10 cals
June 29, 2019 Saturday
For time: 50 Deadlifts, 155/105 lbs Row Calorie, 1000 m 40 Shoulder-to-Overheads, 155/105 lbs Row, 750 m 30 Hang Power Cleans, 155/105 lbs Row, 500 m 20 Front Squats, 155/105 lbs Row, 250 m 10 Clean & Jerks, 155/105 lbsView Results
Team of 2. Break up however.