PRESS MILLER UP

Workout 1
1 - shoulder press 95#
1 - push press 95#
1 - push jerk 95#
As many rounds possible until shoulder press failure for 3 sets. Transition from one movement straight into next movement without dropping or racking bar. 5 minutes rest between each set. Post rounds from each set for score.

Workout 2
3 weighted pull ups 40#
6 strict deadhang pull ups
9 kipping pull ups
5 rounds for FORM not time

Workout 3
Find 1RM turkish get up

DOUBLE YOU AS IN 'W'

Workout 1

2 person team effort alternating between:

-200m sprint

-200m waiter walk/farmer carry

-200m weighted carry (heavy bag or dynamax ball)

One person works at a time.

Workout 2

-Pull ups

-Push ups

-Sit ups

-Squats

30secs work followed by 15secs rest, 20w/10r, 10w/5r, 10w/10r, 20w/15r, 30w/15r, 20w/10r, 10w/5r, 10w/10r, 20w/15r then 30secs work. Total work time is 3:20 and total rest time is 1:50 for a total time of 5:10 for each exercise. Complete this sequence in its entirety for each exercise above. Score is total number of reps.

FRIDAY FUNDAY

Dig your own hole and choose your own suffering. Choose from a 'Benchmark' or CFJAX workout. Post workout/load/time for score.

The following workout is Rated NC-17 for extreme and intense violence, endless vulgar language, graphic scenes of horror and terror. Written, produced, edited and directed by MS/Solista. Parental guidance is advised:

Workout for time:
135# overhead squat, 50 reps
bodyweight deadlifts, 25 reps
135# hang power cleans, 50 reps
30" box jumps, 25 reps
double unders, 50 reps

Zach/185#bw/rx 16:58
MS/199# bodyweight/rx 17:09
Russ/155#bw/rx 18:09
Meghan/140#bw/95# 34:20

MY 74 YEAR OLD IS BETTER THAN YOURS

Workout 1:
40ft. sled pull @ 50# (25# for women)
1-1-1-1-1
3 min rest in between
(Sled itself weighs approximately 50#, so as RX the pull is close to 100# or 75# for women)

Workout 2:
200m sprint w/20# weighted vest
1-1-1-1-1
5 min rest in between

Post fastest time for each.

HANG YOU OUT TO DRY

Workout 1:
95# HANG POWER CLEANS - RING DIPS
30-15 / 20-10 / 10-5
(30 cleans, 15 dips; 20 cleans, 10 dips etc)
Work to rest ratio 1:1

Workout 2:
PULL UPS - BOX JUMPS
30-15 / 20-10 / 10-5
Work to rest ratio 1:1

Workout 3:
DOUBLE UNDERS - 16# BALL SLAMS
20-20 / 15-15 / 10-10
Work to rest ratio 1:1

Post times from all three workouts and total time for score.

Workout 1:
back squat 1rm
50% of 1rm x 20
400 mtr sprint
rest 3 mins

Workout 2:
shoulder press 1rm
50% of 1rm x 20
400 mtr sprint
rest 3 mins

Workout 3:
deadlift 1rm
50% of 1rm x 20
400 mtr sprint
post max lifts and fastest run time

Workout 1:
24kg american kb swing
strict L pull-up
1-10 up ladder
(1 swing, 1 pull-up...2 swings, 2 pull-ups etc)

Workout 2:
ghd kb press 16kg, 25 reps each arm
ghd kb row 16kg, 25 reps each arm
russian kb swing 24kg, 25 reps
3 rounds w/ 3min rest in between

Post kb weight used and time from Workout 1 for score.

Welcome back to the ROTC group. They brought in fresh meat with John, Julie and Shannon aka G-Unit. The girls attacked 'Cindy' w/ jumping pull ups and modified push ups and finished with 15 & 11 rounds respectively.

BECOMING INSANE

run 4k
with a 20# vest:
100 pull ups
200 push ups
300 squats
run 4k

2 person teams working simultaneously and alternating between:
- 1000m row / kb swings
- keg clean & press x15 / box jumps
- burpee pull ups x15 / rhythm ropes
- 200m buddy carry (firemans/piggyback)
2 rounds of each station must be completed before moving to next station. Partner performs second exercise as long as it takes the other partner to perform the first exercise i.e. Partner A does kb swings while Partner B rows the entire 1000m and so on so forth. They then switch to complete a total of 2 rounds. Count total number of reps for the second exercise for score.