CrossFit Brutality - Boylston, MA

79 Main ST

Boylston, MA 01505

508 869 6500

crossfitbrutality@gmail.com

8-28-15

Deadlift 2-3 sets x 3-5 reps @ 85%

Stiff Leg Deadlift - 5 x 3

Back Ext. or Reverse Hyper - 4 x 8-12

Barbell Row - 4 x 8-12

*Superset Back Ext. and Barbell Row

*Barbell Row should be from the ground. You should be in a perfect deadlift start position and fighting to keep a flat back. You will feel this in the hamstrings.

WOD
12 Mins EMOM Alternate each Min
30 Secs Of Sled Push
30 Secs 1-2 Rope Climbs OR 6-8 Barbell Rows


8-27-15

Press 2 reps @ 90% , 1 rep @ 92% , 1 rep @ 95% , AMRAP @  80%

Arnold Press - 4 x 8-12

Overhead Barbell Hold - 4 x 30 secs @ As Heavy As Possible

DB Lateral Shoulder Raise - 4 x 8-12

DB Front Shoulder Raise - 4 x 8-12

Band Face Pulls - 3 x 15-20


 

 

WOD

20 Secs On 10 Secs Off

Overhead Holds

Burpee

Hollow Rocks/ V-ups

x6

8-26-15

WOD

20 Min Amrap

5 power Cleans

10 box jumps

15 wall balls

8-26-15

WOD

20 Min Amrap

5 power Cleans

10 box jumps

15 wall balls

8-25-15

Squats 6 sets x 2 reps @ 75%

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

Front Squat 4 x 8-12

4 sets 1 Min Hollow

4 Sets DB Side Bends

*Superset Hollow Hold and DB Side Bends

Sprint 40 Yards x7

 

WOD

3 Rounds For Time

15 K2E

20 Alternating DB Snatches

run 400 M


8-24-15

Bench 2 reps @ 90% , 1 rep @ 92% , 1 rep @ 95% , AMRAP @  80%

Close Grip Bench - 4 x 8-12

Strict Pullups - 4 x 8 - 12

Skull Crushers - 4 x 8-12

Bicep Curls - 4 x 8-12

*Super Set Skull Crushers and Curls

Run 5-7 Miles @ easy pace
WOD

2 Rounds For Time

Row 20 Cals

20 Strict Pullups

Row 20 Cals

20 Strict Dips

8-21-15

Deadlift 6 sets x 2 reps @ 75%

Stiff Leg Deadlift - 5 x 3

Back Ext. or Reverse Hyper - 4 x 8-12

Barbell Row - 4 x 8-12

*Superset Back Ext. and Barbell Row

*Barbell Row should be from the ground. You should be in a perfect deadlift start position and fighting to keep a flat back. You will feel this in the hamstrings.

 

 

WOD

Run 400 M

21 KB Swings

21 Burpee

Run 400 M

15 KB Swings

15 Burpee

Run 400 M

9 KB Swings

9 Burpee

8-20-15

 

Press 2-3 sets x 3-5 reps @ 85%

Arnold Press - 5 x 3

Overhead Barbell Hold - 4 x 30 secs @ As Heavy As Possible

DB Lateral Shoulder Raise - 4 x 8-12

DB Front Shoulder Raise - 4 x 8-12

Band Face Pulls - 4 x 15-20

RUN 60 Mins @ an Easy Pace
WOD
5 Rounds
With a 2 min running clock
Run 200 M
with remaining time Max Rep
Hang Power Snatches
Rest 2 Mins

8-19-15

WOD

Wall Balls 25-20-15-10-5

C2B Pullups 15-12-9-6-3

Box Jumps 20-16-12-8-4

Then

Row 50 Cals

20 Min Cap

8-18-15

Squat 2 reps @ 90% , 1 rep @ 92% , 1 rep @ 95% , AMRAP @  80%

Pause (3-5 Sec) Squat - 4 x 8-12

Front Squat 4 x 8-12

4 sets 1 Min Hollow

4 Sets DB Side Bends

*Superset Hollow Hold and DB Side Bends

Sprint 30 Secs Rest to Full recovery x6
WOD
14 Min Alternating Each MIN
10 Box Step Ups
10-20 Hollow Rocks Or Abmat Situps

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