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Friday 180119

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OPEN – PERFORMANCE – FITNESS
Front Squat
3-1-3-1-3-1

OPEN
“Guts and Glory”
21 – 15 – 9
Calorie Row
Thrusters (42.5/35)

15 – 12 – 9
Calorie Bike
Hang Squat Cleans (42.5/35)

12 – 9 – 6
Burpees Over the Bar
Overhead Squats (42.5/35)

PERFORMANCE
“Guts and Glory”
21 – 15 – 9
Calorie Row
Thrusters (42.5/35)

15 – 12 – 9
Double Unders (80-60-40)
Hang Squat Cleans (42.5/35)

12 – 9 – 6
Burpees Over the Bar
Overhead Squats (42.5/35)

FITNESS
“Guts and Glory”
21 – 15 – 9
Calorie Row
Thrusters (35/25)

15 – 12 – 9
Single Unders (160-120-80)
Hang Squat Cleans (35/25)

12 – 9 – 6
Burpees
Overhead Squats (35/25)

Thursday 180118

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OPEN – PERFORMANCE – FITNESS
“One-Two Punch”
Teams of 2:
AMRAP 25 Ladder:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
12, 15, 18, 21…etc

*add 3 reps to each exercise every round

Kettlebell: (24/16)
Box Jump Overs (24/20)
Wallballs (20/14)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Wednesday 180117

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OPEN
“Marston”
AMRAP 20:
1 Deadlift (183.5/130)
10 Toes to Bar
15 Barbell Facing Burpees

PERFORMANCE
“Marston”
AMRAP 20:
1 Deadlift (142.5/92.5)*
10 Toes to Bar
15 Barbell Facing Burpees

FITNESS
“Marston”
AMRAP 20:
1 Deadlift (92.5/75)*
10 Hanging Knee’s To Chest
15 Barbell Facing Burpees

*Note: “Marston” as written is 183.5/130. To preserve the stimulus of the workout, we are looking for a heavy deadlift today.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Friday 180112

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OPEN
“Buddy-Buddy”
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (60/40)
100/70 Calorie Bike

PERFORMANCE
“Buddy-Buddy”
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (52.5/35)
100/70 Calorie Row

FITNESS
“Buddy-Buddy”
Teams of 3:
AMRAP 20:
50 Strict Pull-Ups
75 Bench Press (42.5/30)
100/70 Calorie Row

Wednesday 180110

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OPEN
3-Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
1) AMRAP 3:
12 Power Snatches (42.5/30)
15/12 Calorie Bike
Rest 3:00

2) AMRAP 3:
8 Power Snatches (52.5/35)
15/12 Calorie Bike
Rest 3:00

3) AMRAP 3:
4 Power Snatches (60/40)
15/12 Calorie Bike

PERFORMANCE
3-Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
1) AMRAP 3:
12 Power Snatches (35/25)
15/12 Calorie Row
Rest 3:00

2) AMRAP 3:
8 Power Snatches (42.5/30)
15/12 Calorie Row
Rest 3:00

3) AMRAP 3:
4 Power Snatches (52.5/35)
15/12 Calorie Row

FITNESS
3-Position Power Snatch
Build to a Heavy Complex

“Power Wheels”
1) AMRAP 3:
30 Mountain Climbers
12 Power Snatches (30/20)
Rest 3:00

2) AMRAP 3:
30 Mountain Climbers
8 Power Snatches (35/25)
Rest 3:00

3) AMRAP 3:
30 Mountain Climbers
4 Power Snatches (42.5/30)

*Sub – 12 Ball Slams(12/9) for power snatches for no barbell option. This is not RX.

Tuesday 180109

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OPEN
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (24/16)
30 Front Squats (52.5/35)
30 Toes to Bar
30 Push Press (52.5/35)
30 Deadlifts (52.5/35)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

PERFORMANCE
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (24/16)
30 Front Squats (42.5/30)
30 Toes to Bar
30 Push Press (42.5/30)
30 Deadlifts (42.5/30)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

FITNESS
“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups/Ring Rows
30 Kettlebell Swings (16/12)
30 Front Squats (35/25)
30 Hanging Knee’s to Chest
30 Push Press (35/25)
30 Deadlifts (35/25)
30 Wall Balls (14/10)
30 Burpees
60 Single Unders/30 Barbell Hops

 

Monday 180208

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OPEN – PERFORMANCE 

1) “Last Chance”
AMRAP 10: Max Meters Rowed
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)

2) “Home Free”
AMRAP 15:
5 Hand-Release Pushups
10 Reverse Lunges (each leg)
15 Sit-Ups

FITNESS

1) “Last Chance”
AMRAP 10: Max 10m Shuttle run
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs (24/20)
On the 3:00… 3 Box Jump Overs (24/20)
On the 4:00… 4 Box Jump Overs (24/20)
On the 5:00… 5 Box Jump Overs (24/20)
On the 6:00… 6 Box Jump Overs (24/20)
On the 7:00… 7 Box Jump Overs (24/20)
On the 8:00… 8 Box Jump Overs (24/20)
On the 9:00… 9 Box Jump Overs (24/20)

2) “Home Free”
AMRAP 15:
5 Hand-Release Pushups
10 Reverse Lunges (each leg)
15 Sit-Ups

Friday 180105

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OPEN
Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (110/75)

PERFORMANCE
Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (90/65)

FITNESS
Deadlift
Heavy Set of 3

“Smooth Criminal”
AMRAP 15:
120 Single Unders/60 Barbell Hops
30 Wallballs (14/10)
15 Deadlifts (70/50)