Starting at 60%
3 Rounds:
20 GHD Sit-ups
50ft OH Walking Lunges (135/95)
Rest 3:00
Reverse Hyper
3 X 15 @ 40-50% Back Squat
Crossover Symmetry Iron Scap
2018 10 16
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
Hip + Knee + Floor
No touch and go…. from a dead stop from floor.
3 Sets:
10 Scapular Pullups
10 Bent Over Barbell Rows
Rest 2:00
*Shoot for heavy weight that can still be done unbroken for barbell
2018 10 15
4 rounds for time of:
400-m run
200-m farmers carry
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Tabata glute bridge.
20 seconds on, 10 seconds off for static glute bridge hold.
Add weight or bands as desired.
1 Clean Pull + 1 Clean + 1 Split Jerk
2018 10 14
9-6-3
Clusters (heavy)
Bar Muscle Ups
*clusters are to be heavy singles. Something where you won’t miss reps, but too heavy to string multiple reps together
EMOM 10min:
Odd: 30 seconds burpee box jumps, 24/20″
Even: 30 seconds tire flips
EMOM 7min:
12 Kettlebell Swings, heavier than usual
Use a heavier kb than you normally would for a heavy workout. ie. 88lbs or 70lbs
2018 10 11
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
2018 10 10
EMOM until failure:
5 Strict Pull-ups
10 Hand Release Push-ups
20 Double Unders
*Continue until you are no longer able to complete a round within 60 seconds. MAX of 10 minutes
Look for a heavy triple in 4 sets
4 x 500m Row
2:00 rest between
*Hold consisten pace for all 4 intervals
2018 10 09
4 rounds each for time:
With a 5min Clock
400m Run
10 Thrusters
10 Lateral Burpees Over bar
Rest in remaining time
*Score is slowest round of the 4
*Should be able to immediately pick up your bar for an unbroken set of thrusters. No heavier than 95/65lbs
Clean and Jerks
1 Rep every 2 Minutes until Failure
*Start at 70% and add 5-10lbs every 2 minutes
3 Rounds:
10 Dumbbell Push-presses each arm, heavy
1 Minute max calories AB
Rest 5:00
2018 10 08
AMRAP 10min:
10 Wall Balls
10 Kettlebell Swings
*KBS should be heavy but all sets must be unbroken for both movements.
3 Sets:
Split Squats, 6-8 reps each leg holding 2 dumbbells
3 Supersets:
15 GHD Situps
15-20 Ring Push-ups
2018 10 07
10 Alternating Rounds:
10 Box Jumps, 24/20″
10 Kettlebell Swings, 53/35
10 Wall Balls, 20/14
10 Burpees
(You go/I go format, each partner completes a full round then rests while their partner completes a round. 10 rounds total)
5 rounds:
500m Ski Erg
500m Row
*Steady state aerobic work
2018 10 05
7 Minute Ladder:
1 Deadlift, 70%
10ft Handstand Walk
2 Deadlifts
20ft Handstand Walk
Etc. Continue up the ladder as far as possible in 7min. Score is total reps (10ft=1 rep)
3 Supersets:
Max Ring Rows
Max Ring Dips
Rest 2-3:00 between SS
4 x 400m Run
Rest 2:00
*Hold consistent but quick pace. All 4 intervals should be within 5 seconds of each other
Tabata Sit-ups
8 rounds of 20 sec on/10 sec off. Score total situps
2018 10 04