July 10, 2019 Wednesday
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.
June 28, 2019 Friday
3 Hang Squat Cleans, 65% 1RM Every 1 min for 10 mins.View Results
Hang should be above the knee. Try not to drop bar between sets.
3 rounds for time of: 20/14 Assault Bike Calories Single Arm Dumbbell Overhead Walking Lunge, 70/50 lbs, 50 ft 20 Ring DipsView Results
1:1 work to rest ratio with partner. If you can't lunge with DB overhead, use a plate and hold that instead. For ring dips scale is deficit push ups with hands on plates. The walk is 25 feet one way on left arm then 25 feet the other way on right. time cap: 20
June 27, 2019 Thursday
Power Snatch 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Every 2 mins do 5 touch and go power snatches. Increase in weight throughout the sets, start at a weight that you know you can get 5 snatches and increase if possible from there.
Complete as many rounds as possible in 20 mins of: 50 Double Unders 15 Overhead Squats, 95/65 lbs 20/14 Row CaloriesView Results
Alternate movements! P1: 50 du P2: 15 OHS P1: 20/14 cal row P2: 50 du Goal is to pick a weight that you can go unbroken on the OHS.
June 26, 2019 Wednesday
For time: Run, 1600 m Row, 2000 m Run, 1600 mView Results
learn to fall into a pace and try to hold this throughout the workout. Push the last mile!!!! 35 min cap
4 rounds for time of: 10 Strict Pull-ups 10 Single Arm Dumbbell Bent Over RowsView Results
Not for time! FOR QUALITY! For strict pull-ups use band if you have to. Try to stay in a hollow while pulling to the bar and try not to break position by leading with your chest.
June 25, 2019 Tuesday
Back Squat 8x4 at 70% 1RM Rest as needed between sets.View Results
Warm up glutes before squatting. Whole foot stays on the ground and keep hips in by squeezing butt while standing up. time: 20 min
Power Clean & Jerk 3x10 at 205/135 lbs Rest 2 mins between sets.View Results
This is meant to be heavy singles. Weight should not be over 70% of your 1RM power clean and jerk. Challenge yourself with weight but I want you to be able to stay over bar and get through 10 reps done around 2:30. if not enough space have pairs can share bar and go 1:1. time cap 15 min cap
June 24, 2019 Monday
Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
Build until you find a heavyish set of 5 deadlift then hit 3 sets there. Goal is to get 3 sets of 5 reps within 70-80% 15 min cap
For time: 30 Toes-to-bars Run, 400 m 20 Chest-to-bar Pull-ups Run, 400 m 10 Bar Muscle-ups Run, 400 mView Results
Try to push the pace on the run and break gymnastics because you want to not becasue you have to. time cap: 18 min
June 23, 2019 Sunday
Double dumbell * one in each hand
4 rounds for time of: 12/8 Assault Bike Calories Dumbbell Farmers Carry, 50/35 lbs, 50 ft 12 Dumbbell Power Cleans, 50/35 lbsView Results
Try to go right from farmers carry into power cleans. 25 feet one way then turn around 25 feet the other way.
June 22, 2019 Saturday
Team of 2
For time: 100/80 Row Calories 75 Dumbbell Snatches, 53/35 lbs 50 Pull-ups 75 Dumbbell Snatches, 53/35 lbs 100/80 Row CaloriesView Results
Team of 2! Split work however you want.