CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

7-31-15

Deadlift 8 sets x 2 reps @ 70%

RDL - 5 x 3

Back Ext. or Reverse Hyper - 3 x 8-12

DB Kickback - 3 x 8-12

*Superset Back Ext. and DB Kickback

Row 500 M

Then

75 FT Sled Pull
100 M Farmers Carry

150 FT Sled Pull
100 M Farmers Carry

75 FT Sled Pull
100 M Farmers Carry

Then
Row 500 M
20 Min Cap

7-30-15

Press 2-3 sets x 4-8 reps @ 80%

Savickis Press - 5 x 3

Bradford Press 3 x 8-12

DB Lateral Shoulder Raise - 3 x 8-12

DB Front Shoulder Raise - 3 x 8-12

Band Face Pulls - 3 x 15-20

45 Mins Run @ easy pace

 

WOD

5 rounds

Every 2 Mins Complete On the 2 Mins

6 Thruster

10 Burpee

 

 


7-29-15

WOD

Run 800

60 DU

50 Walking lunge steps

40 Chest to bar pull-ups

30 Ring Dips

40 Box jumps, 24 inch box

50 Cal Row

60 Sit-Ups

7-28-15

Squat 3 sets x 2 reps @ 85%

Pause (3-5 Sec) Front Squat - 3 x 8-12

Lunges - 3 x 8-12

4 sets of 15 V-Up

4 Sets of 15 Strict Knees to Chest

*Superset V-Up and Knees to Chest

Sprint 100 M Rest 3 Mins In Between x7
WOD
21 Power Cleans

30 Wall Balls

15 Power Cleans

20 Wall Balls

9 Power Cleans

10 Wall Balls

 

7-27-15

Bench 2-3 sets x 4-8 reps @ 80%

DB Bench - 5 x 3

Strict Pullups - 4 x 8 - 12

Skull Crushers - 3 x 8-12

Barbell Bicep Curls - 3 x 8-12

*Super Set Skull Crushers and Curls

45 Mins Run @easy pace

WOD

15-12-9-6-3

Hang Power Snatches

T2B

 

7-24-15

Deadlift 3 sets x 2 reps @ 85%

RDL - 3 x 8-12

Back Ext. or Reverse Hyper - 3 x 8-12

DB Kickback - 3 x 8-12

*Superset Back Ext. and DB Kickback

Sprint 35 M x7-9 Sets rest to Full Recovery After Each set

 

 

WOD

7 Deadlifts @ body Weight

250 M Row

x7

7-23-15

Press 8 sets x 2 reps @ 70%

Savickis Press - 5 x 3

Bradford Press 3 x 8-12

DB Lateral Shoulder Raise - 3 x 8-12

DB Front Shoulder Raise - 3 x 8-12

Band Face Pulls - 3 x 15-20

Run for 30- 40 Mins Easy Pace

WOD

5 Wall Walks

Run 400 M

x4


7-22-15

WOD

40 Air Squats

30 Burpee

40 SitUps

30 Box Jumps

40 Walking Lunge Steps

30 Pullups

x2

7-21-15

Squat - 2-3 sets x 4-8 reps @ 80%

Pause (3-5 Sec) Front Squat - 5 x 3

Lunges - 3 x 8-12

4 sets of 15 V-Up

4 Sets of 15 Strict Knees to Chest

*Superset V-Up and Knees to Chest

Sprint 35 M x7-9 Sets rest to Full Recovery After Each set

 

WOD

Run 1000 M

50 Alternating DB Snatches

Row 1000 M

For Time

 

7-20-15

Bench - 8 sets x 2 reps @ 70%

DB Bench 5 x 3

Strict Pullups - 4 x 8 - 12

Skull Crushers - 3 x 8-12

Barbell Bicep Curls - 3 x 8-12

*Super Set Skull Crushers and Curls

Run for 30- 40 Mins Easy Pace

WOD

21-15-9

Power Cleans

Ring Dips


 

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