July 11, 2020 Saturday
4 rounds for max reps of: Burpee, 1 min GHD Sit-up, 1 min Rest 1 minView Results
July 10, 2020 Friday
Shoulder Press 1-1-1-1-1, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per set Push Jerk 5-5-5-5-5, using heaviest weight per setView Results
July 09, 2020 Thursday
July 08, 2020 Wednesday
Complete as many rounds as possible in 20 mins of: 5 Weighted Strict Pull-ups, 35/25 lbs 10 Weighted AbMat Sit-ups, 35/25 lbs 15 Dumbbell Squats, 35/25 lbsView Results
Use a single dumbbell for the pull-ups and sit-ups and two for the squats.
July 07, 2020 Tuesday
For time: Row, 500 m 30 Bench Press, 1x bodyweight Row, 1000 m 20 Bench Press, 1x bodyweight Row, 2000 m 10 Bench Press, 1x bodyweightView Results
July 06, 2020 Monday
Practice for 20 mins.
Muscle Snatch 1-1-1-1-1, using heaviest weight per set Overhead Squat 3-3-3-3-3, using heaviest weight per set Squat Snatch 1-1-1-1-1, using heaviest weight per setView Results
July 05, 2020 Sunday
July 04, 2020 Saturday
Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell Thrusters, 35/25 lbs 12 Dumbbell Walking Lunges, 35/25 lbs U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.View Results
July 03, 2020 Friday
3 rounds for time of: 30 Wall Balls, 20/14 lbs 30 Sumo Deadlift High-pulls, 75/55 lbs 30 Box Jumps, 20/16 in 30 Push Press, 75/55 lbs 30 Row Calories 30 Push-ups 10 Back Squats, 1x bodyweight U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.View Results
July 02, 2020 Thursday
For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.View Results
July 01, 2020 Wednesday
June 30, 2020 Tuesday
Practice for 20 mins.
Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
June 29, 2020 Monday
10 rounds for time of: 3 Weighted Pull-ups, 45/35 lbs 5 Strict Pull-ups 7 Pull-upsView Results
For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set (which is different than a round). The sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people). You do not stop the round when you come off the bar, you just count that as another set. Log your time and include your number of sets in your notes.
June 28, 2020 Sunday
June 27, 2020 Saturday
June 26, 2020 Friday
For time: 21 Back Squats, 1x bodyweight 7 Rope Climbs, 15 ft 15 Back Squats, 1x bodyweight 5 Rope Climbs, 15 ft 9 Back Squats, 1x bodyweight 3 Rope Climbs, 15 ftView Results
June 25, 2020 Thursday
Practice for 20 mins.
Power Snatch 3-3-3-3-3, using heaviest weight per set Snatch Balance 2-2-2-2-2, using heaviest weight per set Squat Snatch 1-1-1-1-1, using heaviest weight per setView Results
June 24, 2020 Wednesday
6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.View Results
June 23, 2020 Tuesday
June 22, 2020 Monday
5 rounds for time of: 12 Hang Power Clean & Jerks, 115/75 lbs 9 Thrusters, 115/75 lbs 6 Power Snatches, 115/75 lbsView Results
June 21, 2020 Sunday
Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.View Results
June 20, 2020 Saturday
June 19, 2020 Friday
10 rounds for time of: 30 Double Unders 15 Pull-ups 30 Air Squats Sprint, 100 m Rest 2 mins Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.View Results
June 18, 2020 Thursday
Complete as many rounds as possible in 10 mins of: 10 Burpees 20 Wall Balls, 20/14 lbs, 10/9 ftView Results
June 17, 2020 Wednesday
Practice for 20 mins.
Deadlift 7-7-7-7-7-7-7 For each set, touch and go at ground only. Use the heaviest weight you can for each set. Rest as needed between sets.View Results
June 16, 2020 Tuesday
As many reps as possible in 20 mins of: 10 Pull-ups 20 Push-ups 30 Air Squats 15 Pull-ups 30 Push-ups 45 Air Squats 20 Pull-ups 40 Push-ups 60 Air Squats 25 Pull-ups 50 Push-ups 75 Air Squats 30 Pull-ups 60 Push-ups 90 Air SquatsView Results
Try as long as possible for unbroken sets.