August 12, 2019 Monday
Complete as many rounds as possible in 20 mins of: Dice RollView Results
5 min bodyweight only 5 min bodyweight + sandbag 10 min bodyweight + sandbag + Kettlebell
July 13, 2019 Saturday
July 12, 2019 Friday
7 rounds for time of: 7 Handstand Push-ups 7 Thrusters, 135/95 lbs 7 Knees-to-elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 Kettlebell Swings, 2/1.5 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.View Results
July 11, 2019 Thursday
Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
21-15-9 reps, for time of: Handstand Push-up Ring Dip Push-up In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin TaylorView Results
June 21, 2019 Friday
Complete as many rounds as possible in 30 mins of: 7 Assault Bike Calories 10 Medicine Ball Squat Jumps, 20 lbs 5 Clean & Jerks, 95 lbsView Results
Teams of 3, AMRAP 30: 7/5 Calorie Assault Bike 10 Medball Squat Jumps (30/20) 5 Power Clean and Jerks 1st 6 Rounds - 95/65 2nd 6 Rounds - 115/85 3rd 6 Rounds - 135/95 4th 6 Rounds - 155/105 Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight twice. Score is full rounds, plus reps. In other words, every time an athlete completes the bike/medball/CJ triplet, that counts as a single round. When the full team has cleared six rounds (each partner twice), we increase to the next weight. Reset the Assault Bike monitor each time. Stimulus wise, we are looking for the following: Weight #1 - Very light. A weight all partners can complete 21+ reps unbroken with, touch and go. Weight #2 - Light. A weight all partners can complete 15+ reps unbroken with, touch and go. Weight #3 - Moderate. A weight all partners can complete 12+ reps unbroken with, touch and go. Weight #4 - Moderate/Heavy. A weight all partners can complete 9+ reps unbroken with, touch and go. It isn't very common that we will go to this speed on the bike. We are looking to capitalize on the return of high wattage, pushing our pace hard on the calories. The sliding scale is a powerful difference maker if we leverage it properly. Naturally, we need to be able to perform afterwards, and before a full tilt sprint, comes big (if not unbroken) sets on the CJ barbell. That takes precedence (as it wouldn't make sense to blast the bike and follow it with singles on the barbell), but after we have a good plan for the bar… let's push the bike. On the medball squat jumps, what we are looking for is for the feet to leave the ground after hip extension. It is a legitimate "squat jump", clearing the ground. Think of the height being the distance we cover when we finish a standard burpee. Hug the medball to the chest.
June 20, 2019 Thursday
For time: Run, 1 mi 50 Dumbbell Snatches, 50 lbs Sandbag Run, 50 lbs, 400 m 30 Pull-ups 20 Burpee Box Jumps, 24 inView Results
3 rounds for time of: 21 Ski Erg Calories Handstand Walk, 50 ftView Results
June 19, 2019 Wednesday
Complete as many rounds as possible in 10 mins of: 12 Deadlifts, 115 lbs 9 Overhead Squats, 115 lbs 6 Hang Power Snatches, 115 lbsView Results
In "Bartender" we have a test of barbell stamina. Traditionally, we will couple the barbell with a gymnastic or "monostuctural" movement such as a bike or a row. But today, we are going directly at the barbell for the full 10 minutes. What this will require, is diligent pacing on our part as each movement does impact the others. Above all, we'll need to exercise patience in the earlier rounds. This is a weight that we are confident in cycling for large sets early, and that can be a blessing and a curse. If we come out too aggressively, our round times can literally double in this workout. Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it. On all three movements, although this sounds a little "obvious", let's remind ourselves of midline stabilization here. When we breathe and relax, our torso moves. Slightly, but it "translates", placing demand on the smaller muscle groups surrounding our spinal structure. If we have such movement (often just do to not actively thinking about it), these muscles can become over taxed. And what results is what is known as the "back pump". Where the lower back, or a portion of the back, feels like lactic acid just got stuck in there. And this "pump" can shut us down, leaving us unable to squat and sometimes hinge. It leaves us after some time, but it feels like significant cramping sensation in the lower back. This is very common when we combine deadlifts with a weighted squat. Focus throughout all three movements on what we are doing with our abdominals. Breathe at the top of each rep, but brace during movement. On the deadlifts, athletes may find 1-2 breaks helpful. In any event, breaking after the 11 reps to establish a snatch grip width sets us up well to finish our 12th in position for a hang power snatch or a hang squat snatch (starting our next OHS). On these overhead squats, we likely do not want to break these reps up. By the time we are challenged on this movement, we are likely well past halfway, with only a couple of repetitions to finish the set. With our next movement in mind (hang power snatch), we are not looking to excessively snatch the barbell outside of that final six reps. On the final six hang power snatches to complete the round, we may find success in a single break here. Although we may be able to complete a handful of sets unbroken, let's place ourselves in minute 7 of the workout. If we believe we will be breaking up the six reps there, it may be best to break from the start, and focus on smooth and quick transitions between say 3-3. It may be difficult to grab round times here, but we can make a mental note as to where we are at the five minute mark (halfway point) to gauge our pacing at the finish of the workout. Specific primer for "Bartender" 2 rounds, ramping up intensity on the second. Primer Set #1 (light load than working): 5 Deadlifts 4 Overhead Squats 3 Hang Power Snatches 5 Deadlifts 4 Overhead Squats 3 Hang Power Snatches Aim is to elevate the heart rate through some good exposure to the movements. Build to our working weight, followed by… Primer Set #2 (working load): 3 Deadlifts 2 Overhead Squats 1 Hang Power Snatch 3 Deadlifts 2 Overhead Squats 1 Hang Power Snatch Completing two rounds inside each primer affords us the chance to feel through the specific transitions, such as changing our grip from the deadlifts to our OHS grip. Following, rest 4:00, and begin.
Every 2 mins for 30 mins, alternating between: Ski Erg Row Assault BikeView Results
June 18, 2019 Tuesday
A single set of Strict Pull-ups for max reps.View Results
A single set of Strict Handstand Push-ups for max reps.View Results
3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-upsView Results
June 13, 2019 Thursday
Every 4 mins for 20 mins do: 12 Assault Bike Calories 9 Bar Facing Burpees 6 Power SnatchesView Results
On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell-Facing Burpees 6 Power Snatches Qualifier Loading - 115/85 Open Loading - 95/65 Annotate inside the "Notes" which loading used. Building intensity through intervals. In "Rush Hour" we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we'll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round. In other words, if we have rounds that look as follows, the bolded time will be our score for the day: 1:45, 1:49, 2:01, 2:09, 1:52 Let's still record all five rounds, and the system will pick up on our slowest round. Stimulus wise, we have a moderately heavy barbell at the end of each set - the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach - but we want the barbell to be managable enough so that we simply aren't forced to. Today is a great opportunity to push the bike. To capitalize on the exponential accumulaiton of calories. Recognizing that our rest is going to be limited between rounds, it is not an all-out sprint, but let's get outside out comfort zone here, reminding ourselves that we are in training. We'd rather make a mistake here by pushing a bit too hard on the bike, than not hard enough. On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very storng on the barbell, we can push our intensity here. And finally, on this power snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round. Equipment Modifications: If we are using a Schwinn bike today, complete 20/14 calories per round. If we are using a rower today, complete 15/12 calories per round. Specific Primer for "Rush Hour": Here, we want to find our intensity on the bike and burpees. This is a skill and effort worth refining, as if we come out too aggressively, we'll of course fall off pace in the later rounds. But if we come out too conservatively, we'll be leaving effort in the tank. Three short primer sets, gradually building in intensity. Athlete's choice to first move to the working weight inside thew workout, or we can build in between rounds. Three rounds, resting as needed between (~2:00): 8/6 Calorie Bike 4 Barbell-Facing Burpees 2 Power Snatches These are significant primer rounds. A good amount of volume will be completed before actually starting the workout. But generally speaking, the higher the intensity of the workout, the more warming and preparing we need. Over the course of these three rounds, it is our aim to gradually move from a walk-through pace to a full-workout pace. On the first, transitions and feel is the aim. On the second, let's find that middle ground, and on the third, let's visualize ourselves inside the workout. We have two power snatches per round so that we can practice the touch and go effort if we plan on doing so in the workout today. After our three primer sets have been completed, rest 4:00, and begin.
June 12, 2019 Wednesday
Strict Handstand Push-ups 12x5 Rest as needed between efforts.View Results
12 Sets for Time: 40% of Max Strict HSPU Last week, we completed 10 sets at 40%. In the final week of this current progression, we'll bring our total set count back up to 12, holding 40%. Today - 12 x 40% Last Week - 10 x 40% 2 Weeks Ago - 12 x 30% 3 Weeks Ago - 10 x 30% Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets. If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time. On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options: Elevated Platform Strict HSPU Strict Presses with Dumbbells If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
3 Thrusters, pick load Every 2 mins for 6 mins.View Results
On the 2:00 x 6 Sets: 3 Thrusters (from the ground) Set #1 - 60% of 1RM Clean and Jerk Set #2 - 64% Set #3 - 68% Sets #4+5+6 - Build to a Heavy Set of 3.
For time: 25 Thrusters, 95 lbs Run, 400 m 25 Chest-to-bar Pull-ups Run, 400 m 25 Thrusters, 95 lbsView Results
For Time: 25 Thrusters (95/65) 400 Meter Run 25 CTB Pull-Ups 400 Meter Run 25 Thrusters (95/65) In "Chest Hair" we have a down-and-back chipper with 25 chest-to-bar pull-ups in the center. Although this looks a bit lengthy written out, this is a mid-range sprint effort. We are looking at the 7-9 minute workout here for those who are proficient at these movements. With 25 reps on the thrusters and pull-ups, we are facing a repetition count that is within reach, but one we also need to be smart with. If it were 21 or less, it's virtually a hard-paced sprint perhaps. If it were 30+ reps, we are looking at purposeful breaks and pacing our stamina. At 25 per, we're right in the middle, on purpose. This rep range gives us the chance to think about our pacing and how hard we can push on the work inside the gym. The runs are naturally important, but let's place the focus on the thrusters and pull-ups to start. Naturally, an extra break on the thruster barbell can add 10 seconds, quite easily. Whereas on the run, moving 10 seconds slower is a significant difference in energy/effort. Let's design a strong game plan inside the gym, and then we look towards pushing our runs. On the thrusters, we are looking for a loading that we are very confident we could complete 21 reps unbroken. To the tune of, we feel highly confident we could complete that first set of 25 unbroken. Strategy wise, we may choose for a quick, single break (such as 16-9), but it's a loading that we can cycle on call. On the next movement inside the gym, we have our CTB pull-ups. Pacing is a little more individualized here, entirely dependent on where we currently are in the movement. Sharing a similar theme to the barbell, we are looking for strong sized sets here. This is the only time we are on the pull-up bar in the workout, so we can safely push our sets here with aggression. By no means do we want to hit a wall if this is a movement we struggle with, but let's get outside the comfort zone here and push our sets, and our time between. As we move through this set, we can remind ourselves that we can recover on the next run. We'll have well over a full minute to recover our shoulders for the final set of thrusters. On that last set of 25 thrusters, based on how we feel when get to rep 5, we are looking to complete with at most two quick breaks. But the key takeaway here is that it's after 5 reps. As we come into the gym, this is where we may spend a deceivingly long amount of time looking at the barbell. Wondering if "we are ready". We'll want to bite into a large set, so in turn, we may find ourselves tempted to rest just a bit more. But this is where the 15 seconds can sneak by ever so fast. When our heart rate is high, it's very hard to have a solid grasp on how many seconds are actually ticking by. To counter this - just start. Let's get the barbell to our shoulders and just get to 5. As we finish that 5th rep, let's re-assess how we are doing. If we feel we need a single break, let's dig our way to at least 10. This can allow us to finish the 25 off with an 8-7 approach, or a 9-6. If we are feeling better, but still need a break, maybe me fight to 16. So that it's a 16-9. If we feel even better on this final set, let's simply try. See how far we can go. As a reminder, in training, we welcome "failures". We welcome mistakes and mishaps, as we learn most from them. If there ever is a time to "go for it" and see how far and how long we can hang onto the barbell, it's in this last 25. Specific Primer for "Chest Hair": Our aim here is to dial in our transitions from the run to the pull-up station, and from the run to our final barbell station. In doing so, we want to work from a warming pace to a "working" pace, and we'll do that through two rounds. Primer Set #1: 5 Thrusters 200 Meter Run 5 CTB Pull-Ups 200 Meter Run 5 Thrusters In this first set, we have a fair amount of running (400m total). What this allows, is a chance to find our breathing and pacing. We can find our footwork and our timing of breaths, along with how fast we feel is the right pace for today's effort. We are "feeling out" the transitions inside and out of the gym, but we are focusing more so on our breathing and pacing on the run. Primer Set #2: 5 Thrusters 100m Run 3 CTB Pull-Ups 100m Run 2 Thrusters Reducing the volume in each set by a about half, except for that first set. As we complete this second and final primer round, we want a bit of challenge going into that first run to make this primer more realistic and translatable. In this second and final round, let's move at workout pace. With the running pace refined from our first round, let's transition with workout intentions here. Following, rest 4:00, and begin.
For distance: Assault Bike: 1x 15 minsView Results
Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike. On the 5:00, 10:00, and 15:00: 12 Lateral Box Step-Ups (6 each leg) 12 Waiter Squats (6 each leg)
June 11, 2019 Tuesday
Deficit Deadlift 2-2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
6 Sets of 2 Deficit - 3" On today's deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let's set the bar back to the floor (avoid touch and go). We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning. Record all six sets to the tracker below.
The Good Life
3 rounds for time of: Row, 500 m 12 Burpees 21 Box Jumps, 24 inView Results
3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″) Engine today. Last completed September 14, 2018 Transitions count. If there is one goal we are focusing on today, it is urgency in transitions. Recall that a meter row is a pace setter. We aren’t going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working – to achieve that, this row should be ~5-10 seconds slower than your 2K pace. What’s more important here is getting off the rower and immediately moving with a purpose to start our burpees. These are "classical" burpees… a jump and a clap overhead to finish the movement. And on these, as simple as the thought it, let's focus on our breathing. Focus on the breathing burpee cadence and force air in. If we push too aggressively on these, we lose our ability to cycle through the box jumps. We cannot tax ourselves out here. We need to remain composed so that we can preserve our agility on the box. Unless we have a limitation, let's jump up each burpee today for the training benefit. There will be days where we want to move towards the step-up burpee, but today, let's hold ourselves to the jump up. On the box jumps, a two foot jump will be considered “Rx”. Step-ups are always an option, but won’t be marked as “Rx”. Recompose on top of the box, and make your move for your next repetition. Specific Primer for "The Good Life" Our aim in today's primer is to elevate the heart rate. These are relatively simple and common movements for us, but the speed of the transitions and the higher heart rate breathing is what we want to activate. Primer Set #1 (low intensity) 2 Rounds: 200 Meter Row 5 "Breathing Burpees" 5 Box Jumps Rest as needed, followed by Primer Set #2 where we are looking to meet in the middle between the first pace, and our workout pace: 150 Meter Row 5 "Breathing Burpees" 5 Box Jumps 150 Meter Row This second row allows us to train the transition back into the rower, which is absolutely a skill we want to refine. Rest as needed, followed by Primer Set #3, which is at workout pace (high intensity): 250 Meter Row 3 Burpees 5 Box Jumps 100 Meter Row Increasing the opening row to 250 meters so that we can find our opening pacing on the workout. Following, rest 4:00, and begin.
3 rounds for time of: Farmer Carry, 100 m Sled Drag, 200 mView Results
3 Rounds, Not for Time: 100m Farmers Carry 200m Sled Drag Rest 2:00 between. The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster. On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during "Body Armor" sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let's move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete's choice - dumbbells, kettlebells, or torpedos. On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well - we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight. The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let's move with speed today.
June 10, 2019 Monday
Complete as many rounds as possible in 9 mins of: 10 Hang Squat Snatches, 75 lbs 30 Double UndersView Results
Every 1 min for 9 mins do: 1 Pause Back Squat 1 Back SquatView Results
On the Minute x 9: 1 Pausing Back Squat 1 Back Squat Sets #1+2+3 - 60% Sets #4+5+6 - 66% Sets #7+8+9 - 72%
For time: 50 Strict Pull-upsView Results
For Time, with a 5:00 Time Cap: 50 Strict Pull-Ups *Every break, complete 5 Strict Ring Dips This is an aggressive time cap to control our time on the bar today. Click "Workout Prep Notes" for details and modifications. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.
Hang Squat Snatch 3-3-4 Use the same weight for each set. Rest as needed between sets.View Results
In a 10:00 Window starting immediately after the last part (10:00-20:00 on the clock): 3 Sets of 1: Hang Squat Snatch Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle. Record all three heavy singles to the tracker below.
June 07, 2019 Friday
For time: 75 Assault Bike Calories -- then -- 21 Toes-to-bars 21 Box Jump Overs, 24 in 21 Power Snatches, 95 lbs 15 Toes-to-bars 15 Box Jump Overs, 24 in 15 Power Snatches, 95 lbs 9 Toes-to-bars 9 Box Jump Overs, 24 in 9 Power Snatches, 95 lbsView Results
For Time: 75/50 Calorie Assault Bike ... Directly into: 21-18-15: Toes to Bar Box Jump Overs Power Snatches* Qualifier Weights: Round 1 Barbell - 95/65 Round 2 Barbell - 115/85 Round 3 Barbell - 135/95 Open Weights: Round 1 Barbell - 75/55 Round 2 Barbell - 95/65 Round 3 Barbell - 115/85 TEAM Version Teams of 3, with a 25:00 Time Cap: 200/140 Calorie Assault Bike ... Directly into: 3 Rounds: 50 Toes to Bar 50 Box Jump Overs (24"/20") 50 Power Snatches* Qualifier Weights: Round 1 Barbell - 95/65 Round 2 Barbell - 115/85 Round 3 Barbell - 135/95 Open Weights: Round 1 Barbell - 75/55 Round 2 Barbell - 95/65 Round 3 Barbell - 115/85
June 06, 2019 Thursday
For time: 30 Kipping Handstand Push-ups 12 Ring Muscle-ups -- then -- 10 rounds of: 3 Power Cleans, 135 lbs 3 Front Squats, 135 lbs 3 Jerks, 135 lbsView Results
For Time, with a 20:00 Time Cap: For Time: 30 Kipping Handstand Pushups 12/8 Ring Muscle-Ups 10 Rounds of "Macho Man" 1 Round of "Macho Man" 3 Power Cleans + 3 Front Squats + 3 Jerks Barbell Rx - 135/95
June 05, 2019 Wednesday
Handstand Push-ups 10x5 Rest as needed between sets.View Results
Tempo Overhead Squat 1-1-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1, using heaviest weight per setView Results
5 Sets: 1 Tempo Overhead Squat* 1 Overhead Squat Percentages: Set #1 - 60% of estimated 1RM OHS Set #2 - 63% Set #3 - 66% Set #4 - 69% Set #5 - 72% *Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less. Click "Workout Prep Notes" for details.