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THURSDAY 04.11.19

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QOTD: Alligators or crocodiles?

A.) As many reps as possible in 12 mins of:
Assault Bike Calories
— Rest 3 mins —
As many reps as possible in 12 mins of:
Row for Calories
Complete each 12 mins as:
Hard effort, 30 secs
Easy effort, 30 secs

Intention: Short maximal aerobic bursts. Ideal power output would be 90-95% for work and 50% during easy rest. NO METRICS recorded today.

Cool Down.) For time:
75 Kneeling Barbell Roll Outs

Every time you break complete 25 Banded Straight Arm Hollow Pull Downs

Complete in as few sets as possible.
Accumulate 3 mins banded hip flexor distraction
Barbell roll quads

WEDNESDAY 04.10.19

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QOTD: What do you wear to bed at night?

A.) 5 Front Squats, pick load

Every 1:30 for 7:30.

B.) As many reps as possible in 12 mins of:
Lungester, 95/65 lbs
Every 1 min (starting at 0:00) complete 3 Burpees

1 Lungester:
1 R Leg Front Rack Reverse Lunge
1 L Leg Front Rack Reverse
1 Thruster

Entire complex must be completed to count as rep.

Intention: CP battery.

Cool Down 

As many reps as possible in 3 mins of:
Strict Pull-up
Dead-hang to chin over bar. PROTECT YOUR HANDS!

Cool Down 2.) 3 rounds for quality of:
25 Banded Face Pulls
25 Banded Horizontal Rows
Accumulate 3 mins couch stretch (hip flexor)- each side
Foam roll or barbell roll quads

TUESDAY 04.09.19

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QOTD: What was the last restaurant you went to on a date?

A.) Each for time:
Row: 8x 500 m

Rest 1:1 between efforts.
Complete as:
Set 1 & 5: 75-80%
Set 2 & 6: 80-85%
Set 3 & 7: 85-90%
Set 4 & 8: 90-95%

Intention: Short distance aerobic intervals. Step intervals by back-pacing and ramping intensity with each group of sets (1-4 and sets 5-8). During rest complete very easy effort bike.

Cool Down.) 4 rounds of:
max rep Strict Toes-to-bars
Rest 30 secs
max rep Banded Lat Pull Downs
Rest 30 secs
max effort Hollow Hold
Rest 3 mins
Banded Lat Pull Downs- tension 15+ reps
Accumulate 3 mins on each leg: elevated pigeon

MONDAY 04.08.19

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QOTD: When eating messy handheld foods, do you lick your fingers, use paper towel or both?

A.) 2 Power Clean + Hang Power Cleans, pick load

Every 1:30 for 10:30.


Building every 1:30.

B.) For 5 cycles:

In 3 mins do:

50 Double Unders

then in the remaining time, AMRAP of:

9 Deadlifts

6 Power Cleans

3 Hang Power Cleans

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Intention: focus on barbell cycling efficiency. Weight should allow for an unbroken complex or approx. 30-40 secs max to complete cycle.

Level 1: tuck jumps, 95/65

Level 2: 155/105

Level 3: 185/135

Cool Down.) 8 rounds for quality of:

10 Banded Push-ups

Rest 30 secs

10 Bulgarian Ring Rows

Rest 30 secs


Pec stretch/ lax ball or foam roll: hips, glutes, delts/ mash forearms


Banded hamstring MOB

SATURDAY 04.06.19

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QOTD: What’s an ingredient that makes everything better?

A.) “Danny” (With a Partner)

Complete as many rounds as possible in 20 mins of:

30 Box Jumps, 24/20 in

20 Push Press, 115/75 lbs

30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Intention: Hero workout. Protect your hands!

Cool Down.) For time:

Sled Drag, pick load, 400 m

Every 1 min (starting at 1:00) complete 16 Jumping Lunges

Heavy sled.

FRIDAY 04.05.19

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QOTD: What do you do to appear busy at work when you have nothing to do?

A.) 2 Hang Power Cleans, pick load

Every 1 min for 10 mins.

Build weight for first 5 mins, then hold across for last 5 mins.

Intention: Speed strength.

B.) 4 Deadlifts, pick load

Every 3 mins for 15 mins.

Building every 3 mins. Start sets at or above 78%.

Intention: Absolute strength. Phase 2 of deadlift cycle.

C.) Nordic Curls 1×100

With partners, complete 100 reps in as few sets as possible.

Cool Down.) As many reps as possible in 10 mins of:

Assault Bike Calories

Complete as 10 mins of:

20 secs- all out effort

40 secs- easy spin


Accumulate 3 mins on each leg: elevated pigeon/ banded hamstring MOB


Lax ball hips/ glutes