July 28, 2019 Sunday
Every 1 min for 15 mins do: NaN Power Snatches Power Clean RestView Results
15 min ALT EMOM min 1) 6 power snatch + 6 OHS @ 115/80 min 2) 6 power cleans + 6 front squat @115/80 min 3) REST Pick a weight you can touch and go then go right into OHS and front squats.
July 27, 2019 Saturday
6 rounds for time of: 15/10 Row Calories Double Dumbbell Walking Lunge, 50/35 lbs, 60 ftView Results
1:1 with partner. 6 rounds each. Ski/ bike are the options.
July 26, 2019 Friday
3 rounds for time of: 40/30 Row Calories 30 Deadlifts, 155/105 lbs 20 Toes-to-barsView Results
Break up deadlift from the first round. Try to do similar sets on deadlift thorughout all rounds. AKA do not crash and burn.
July 25, 2019 Thursday
Every 1 min for 18 mins, alternating between: Assault Bike Calorie Double Kettlebell Push Press, 53/35 lbs Ski Erg Calorie Row Calorie Strict Pull-up Push-upView Results
There is a 30 sec rest/transition period in between each station. This allows you to get some rest and get to your next station to work for the full minute. 3 rounds of each movement. max reps within the minute.
July 24, 2019 Wednesday
12-9-6-3 reps, for time of: Thruster, 75/55 lbs Bar Facing BurpeeView Results
READ!!!!!!!!!!! 100 double unders 12-9-6-3 100 double unders The workout has a buy in and out of 100 du.
3 rounds for quality of: 10 GHD Sit-ups 10 Alternating Dumbbell Bicep CurlsView Results
If you have never used a GHD talk with the coach. This is an advanced movement that can make you very sore. If not in the tool box this time double the reps of ab mat sit-ups. Curls 10 each arm.
July 23, 2019 Tuesday
Back Squat 3x10 at 55% 1RM Rest as needed between sets.View Results
If 55% is a little heavy go down some. But, do NOT go heavier than 55%.
3 rounds for time of: 20/14 Assault Bike Calories 20 Dumbbell Snatches, 70/55 lbsView Results
1:1 work to rest ratio! DB snatch should be heavy but with the rest you will get you shouldn't have to walk away from it during the set of 20.
July 22, 2019 Monday
Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
15 min running clock to build up to a heavy clean and jerk for the day. This does NOT mean you have to PR. All I'm looking for is a couple heavy singles that look GOOD. Full squat clean into a split jerk. Once you miss twice you are done.
3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-upsView Results
Cap: 15 mins Run hard and go unbroken on the swings. Who can go sub 9?????????
July 21, 2019 Sunday
6 rounds for time of: 20/15 Ski Erg Calories Farmer Carry, 100 ft 5 Sandbag CleansView Results
1:1 with a partner. Heavy as possible on farmers carry and sandbag.
July 20, 2019 Saturday
For time: 30 Deadlifts, 275/185 lbs 30 Lateral Burpee Over Bars 30 Chest-to-bar Pull-ups 30 Lateral Burpee Over Bars 30 Deadlifts, 275/185 lbs 30 Lateral Burpee Over Bars 30 Chest-to-bar Pull-ups 30 Lateral Burpee Over BarsView Results
Team of 2!! Enjoy :)
July 19, 2019 Friday
Squat Snatch 1x10 at 135 /95 lbs Squat Snatch 1x8 at 155/105 lbs Squat Snatch 1x6 at 165/115 lbs Squat Snatch 1x4 at 185/125 lbs Squat Snatch 1x2 at 205/135 lbs Rest as needed between sets.View Results
Snatch waves. None of these should be touch and go and cap per round is 2 mins. Rest 2 mins in between sets while changing weights or partner goes. This can be done you go I go with a partner if same weights. cap 18 min
3 rounds for time of: Run, 400 m 15 Power Cleans, 155/105 lbsView Results
Run hard and stay over the barbell. Cap 15 min
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.