THREE TWO FOUR

REDIRECTION

2011-01-31T20:36:00.002-05:00

from this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:

www.3-2-4.com

TUNE-UP

2011-01-31T20:00:00.003-05:00

9 rounds:

pull-ups x 3

push-ups x 6

air squats x 9

-1 min. rest-

6 rounds:

pull-ups x 6

push-ups x 9

air squats x 12

-2 min. rest-

3 rounds:

pull-ups x 9

push-ups x 12

air squats x 15

continuous clock; subtract 3 minutes rest

GEAR REDUCTION

2011-01-30T11:06:00.000-05:00

tower ascents x 5

max rest

chain walk with body armor

max distance in 30 min

SEPULCHER

2011-01-29T19:15:00.004-05:00

3-6-3

155# thrusters

muscle-ups

-2 min. rest-

6-9-6

185# clean & jerk

c2b pull-ups

-2 min. rest-

9-12-9

275# deadlift

hspu

continuous running clock; subtract 4 minutes rest

PRISON YARD RIOT

2011-01-29T14:04:00.000-05:00

axle ground to overhead

same weight singles x 3 adding weight until failure

then

145# each farmers carry

chain drag

dbl chain coil

dbl chain extension

farmers carry

chain drag

each task is done the length of the mooring line

five rounds with max rest

LEAP OF FAITH

2011-01-28T20:05:00.002-05:00

THE ONLY AUTHORIZED GEAR DISPOSAL

2011-01-28T07:26:00.000-05:00

GRAVEL GRATER

2011-01-27T10:33:00.000-05:00

50 mtr sprints

E3MO3M X 10

MINUTEMAN

2011-01-26T20:46:00.004-05:00

emom for 9 minutes:

32kg american kbs x 12

double unders

at the top of each minute complete kbs x 12, utilize any remaining time in each minute accumulate double unders

score is total double unders

DRIVE CHAIN

2011-01-26T14:05:00.000-05:00

dbl rope climb x 5 with 1 min rest periods

alternating arm (50 mtr) chain drag x 5 with 1 min rest periods

lateral walking push ups (mooring line distance) x 5 with 1 min rest periods

chain walk (mooring line distance) x 5 with 1 min rest periods

PRECIPITATION

2011-01-25T20:37:00.005-05:00

185# bench press x 5

1-2-3-4-5

185# power clean

for time

R.I.P.

2011-01-25T11:52:00.002-05:00

POWER BASE

2011-01-24T16:48:00.002-05:00

70# weighted pull-ups

5 x 5

Courtesy of our new photographer: Johnny Dao

2011-01-24T10:18:00.000-05:00

STRAIGHT FIVES

2011-01-23T12:37:00.000-05:00

weighted tire

5 deadlifts

5 steps

5 times

5 min of rest

5 iterations

CIR-CUM-NAV-I-GATE

2011-01-22T10:46:00.000-05:00

two man tag team circumnavigation through selected obstacles

max rotations in 6 min per obstacle with 3 min rest in between

first three obstacles performed in body armor

REDUCTION FORCE

2011-01-20T19:10:00.002-05:00

45# jump squats x 30

ring push-ups x 25

kte x 20

45# jump squats x 25

ring push-ups x 20

kte x 15

45# jump squats x 20

ring push-ups x 15

kte x 10

for time

STANDARD DEVIATION

2011-01-20T13:51:00.000-05:00

back squat 7 x 5
15 mtr shoulder walk x 2 (32 kgs)

CONCRETE PLAYGROUND

2011-01-19T17:59:00.003-05:00

rope slams

25" box jumps

double unders

30 seconds of work at each station followed by 30 seconds of rest; 4 intervals; proceed through movements in the order outlined above

score is average reps for each station over 4 intervals

CATASTROPHE THEORY

2011-01-19T12:28:00.000-05:00

5 x 5

5 x 3

5 x 8

KETTLE BALL

2011-01-18T13:57:00.001-05:00

rules:

70# k-bell

two against two

first team to 100 wins

any net contact doesn't count

bell must be tossed from where it lands

MONDAY MELEE

2011-01-17T17:34:00.002-05:00

20-15-10

225# deadlift

32kg american kbs

burpees

for time

HEAVY METTLE POISONING

2011-01-16T14:05:00.000-05:00

warm up:

ladder climb (1-slick, 1-armor)

wall climb (1-slick, 1-armor)

then

2 person relay:

stone carry

5 intervals each

rest 3 min

log carry

5 intervals each

rest 3 min

tire drag-rope coil/tire drag with sledge hammer (back to distance)

5 intervals

distance: ~50 mtrs

PURSUIT OF IMPROVEMENT

2011-01-14T19:08:00.003-05:00

BENCHMARK ALPHA

muscle ups x 3

push ups x 6

jump squats x 9

max rounds in 12 minutes

MAXIMUM READINESS

2011-01-14T13:29:00.000-05:00

30 mtr HMMWV push/tire lift x 5*

*add weight every set

5 iterations with max rest

then

tire flip x 4/one arm log press x 4 (each arm)

5 iterations with max rest

BOXED UP

2011-01-13T16:43:00.003-05:00

32kg kbs x 10

30" box jumps x 5

95# ohs x 10

30" box jumps x 5

30# ball slams x 10

30" box jumps x 5

3 rounds of each couplet then move to the next; continuous running clock, no rest between segments

for time

PRESSTIGE

2011-01-12T19:48:00.005-05:00

every 90 seconds complete the following for 3 rounds each:

75# press x 5

hspu x 3

95# press x 4

hspu x 3

115# press x 3

hspu x 3

135# press x 2

hspu x 3

155# press x 1

hspu x 3

score is total press reps

THE CHAIN TRAIN TRANSFER

2011-01-12T13:52:00.000-05:00

10 mtr max load chain drag

establish max load; then perform three drags with max rest

then

10 mtr d-bell transfer

80, 85, 90, 95, 100# d-bells

farmers carry in ascending order there

then start over at 80 for the return trip

carry, sprint, carry sprint, etc.

as fast as possible

PUSH-PULL OUTPUT

2011-01-11T14:51:00.000-05:00

bench press

5x5

weighted pull ups

5x5

95# shoulder press

5x5 (30 sec. rest)

30 mtr tire coil x 5

NIGHT OPERATIONS

2011-01-10T12:40:00.000-05:00

back squat

5x5

power jumps

4x6 (every 10 sec for 1 min intervals)

EARNED INCOME

2011-01-09T14:56:00.005-05:00

thrusters max reps in 2 minutes

-1 minute rest-

clean & jerk max reps in 3 minutes

*select from the following loads (two separate weights can be used for each individual component, but only one load per movement):

115# = total reps x 5

135# = total reps x 7.5

155# = total reps x 10

*total repetitions accumulated for each movement are multiplied by the established values above based on chosen weight; the resulting numbers are compiled to establish the total seconds of work allowed to complete:

135# hang clean x 5

rope slams x 10

double unders x 20

3 minutes rest between the first and second portion

score is total reps in the final segment

BONES THE BUTCHER

2011-01-08T13:28:00.001-05:00

movements:

parking lot plow

tire carry

chain drag

120# over head axle carry

tempo:

10 mtr 12 min emom

4 station rotation; 3 x per station

no rest

20 mtr 12 min emom

same rotation

2 min rest

30 mtr 24 min e2mo2m

same rotation

rest 5 min

individual effort:

perform each movement for 30 mtr distance

sprint 30 mtrs back to each tool

REDUX

2011-01-07T18:58:00.001-05:00

BENCHMARK BRAVO

15-10-5

315# deadlift

ring-dips

STANDARD CONSTRUCTION

2011-01-06T19:16:00.002-05:00

pull-ups

push-ups

abmat sit-ups

air squats

100 repetitions of each movement; completed by performing 20 sec. work/10 rest; each movement must be completed before moving to the next

score is total number of intervals necessary to attain 400 total reps

then

max double unders in 3 min.

-1 min. rest-

24kg kbs (american)*

*use the following to establish kbs reps:

0-100 double unders = 2:1

101-200 double unders = 2.5:1

200+ double unders = 3:1

POWER SHARING

2011-01-06T12:28:00.000-05:00

power snatch warm up

4 x 3

then

between three people:

max ascents in 10 min

max traverses in 10 min

max couplets in 10 min: rope slams/push ups; 10 each

POWER OUTAGE

2011-01-06T05:52:00.000-05:00

d-lift

3 rep ascent

135, 225, 315, 365, 385, 405

DISCIPLINARY ACTION

2011-01-05T15:43:00.003-05:00

6-4-2

225# front squat*

2-4-6

muscle-ups

*front squats must be taken from the ground

for time

VITAMIN C AND J

2011-01-04T14:09:00.001-05:00

225 x 3

205 x 5

185 x 7

135 x 9

MINE FIELD

2011-01-02T15:07:00.011-05:00

1) 1000m row

95# ohs x 50

2) 400m run

315# deadlift x 20

pull-ups x 40

3) 32kg kbs x 75

double unders x 100

each station has a 6 min. time cap with 3 min. rest between stations; complete required work in any rep scheme or format. any remaining time is additional rest, it is compiled to provide work time (i.e. station 1 is completed in 5:30, 2 in 4:00, and 3 in 5:50 then you have 2:40) at the final station below:

4) Perform any of the following movements accumulating as many points as possible:

155#

snatch = 5

thruster* = 4

clean & jerk = 3

squat clean = 2

*bonus: 5 thrusters in succesion is worth 25 points

score is points accumulated

THREE MAN MACHINE

2011-01-02T11:19:00.001-05:00

continuous three man rotation (1:2 work:rest ratio)

five iterations each

32 kg A k-bell swings x 10

tire jumps x 10

chain sprints x 5

tire carry x 5

400 mtr double sledge hammer sprints x 5

guard sit ups

MUSCLE DRIVER

2011-01-01T16:37:00.003-05:00

135# sdlhp x 3

1-2-3-4-5-6-7...

30# ball slams

in 6 minutes accumulate max ball slams using an ascending ladder (sdlhp x 3 is performed between each rung)

score is total ball slams

AFTERNOON DUEL

2010-12-31T14:37:00.000-05:00

30 mtr tire carry x 40

two per team

20 per person

rest while other works (1:1)

REVERSE DECISION

2010-12-30T21:33:00.005-05:00

air squats

sit-ups

push-ups

pull-ups

100 repetitions of each movement; completed by performing 20 sec. work/10 rest; each movement must be completed before moving to the next

score is total number of intervals necessary to attain 400 total reps

HIGH MOBILITY MULTI CAPABLE MEASUREMENT

2010-12-30T15:41:00.002-05:00

DIFFERENTIAL EQUATION

2010-12-29T17:04:00.003-05:00

185# clean & jerk x 9

burpees

185# clean & jerk x 6

32kg kbs (american)

185# clean & jerk x 3

double unders

in 3 minutes complete the requisite clean & jerk repetitions, with any remaining time accumulate max reps of the second movement; 3 minutes rest between intervals.

score is max reps achieved in each individual movement

DOUBLE AGENT

2010-12-28T13:59:00.000-05:00

bench press/muscle ups, muscle ups/bench press

8/8, 8/8

6/6, 6/6

4/4, 4/4

5 min rest intervals

U-HAUL

2010-12-27T14:38:00.006-05:00

200m pallet pull sprint x 8

70 seconds rest between intervals

STAY OF EXECUTION

2010-12-26T18:42:00.005-05:00

skill work: hang clean

135#/155#/185#/205#/225#

then

65# thruster x 7

pull-ups x 5

descending intervals starting at 30 seconds; interval decreases by 1 sec. with each successful effort (i.e. interval 1: 30 sec. interval 2: 29 sec. etc...); any remaining time is rest; continue until failing to finish the couplet in allotted time.

score is number of intervals completed

CAPITAL PUNISHMENT

2010-12-26T11:31:00.001-05:00

front squat

4x3 (ascending weight)

225x3x3 (2 sec pause at bottom)

then

40 mtr atv tow

followed by

40 mtr atv push

4 rnds

HAPPY BIRTHDAY JESUS

2010-12-25T19:19:00.006-05:00

emom perform the following 60 movements:

(click on list to enlarge)

objective is 25 repetitions (for hold exercises 25 seconds) per station; when objective is not completed, record reps/sec. (each second equals one repetition) for that minute.

score is total repetitions in 60 minutes

THE ACCREDITATION PROCESS

2010-12-24T06:44:00.001-05:00

BENCHMARK ALPHA

muscle ups x 3

push ups x 6

squat jumps x 9

max rnds in 12 min

SWEATSHOP

2010-12-23T19:43:00.004-05:00

30-20-10

24kg kbs (american)

push-ups

ring rows

30# ball slams

pull-ups

sit-ups

jump squats

for time

FEEDING THE DATA ADDICTION

2010-12-23T07:45:00.000-05:00

benchmark bravo
315# d-lift/ring dips
15-10-5

JUNGLE GYM

2010-12-22T13:41:00.004-05:00

30 ft. conex climb

30 ft. repel

max ascents in 30 minutes

ATTENUATING CIRCUMSTANCES

2010-12-21T16:24:00.003-05:00

every 2 min. for 8 min. (or 4 rounds) complete:

155# squat clean x 5

rope slams x 15

double unders*

*use the remaining portion of each 2 minute segment to complete max double unders

score is total double unders

PERPENDICULAR RISE

2010-12-20T21:08:00.003-05:00

deadlift

warm-up:

275# x 8

315# x 6

365# x 4

385# x 2

405#

1-2-3-4-5

rest between efforts corresponds with repetitions (i.e. 405# x 3 is followed by 3 minutes rest)

score is total reps completed at 405#

FIELD GRADE AIGUILLETTE

2010-12-20T09:53:00.000-05:00

double unders x max reps

followed by equal number of sit ups

3 attempts

score: total number of DU reps

SPANISH ARMADA

2010-12-19T18:28:00.000-05:00

COLLAPSING CIRCUIT

2010-12-19T14:06:00.000-05:00

135# overhead squats x 20

pull ups x 20

push ups x 20

squat jumps x 20

3 rounds with 5 minutes rest in between

REFRESHER TRAINING

2010-12-18T18:14:00.003-05:00

hspu x 20

400m run

ring dips x 40

400m run

pull-ups x 60

400m run

push-ups x 80

400m run

any broken sets are penalized by double unders x 20

score is time and total double unders

CRUISE MISSILE

2010-12-17T19:26:00.004-05:00

10-8-6-4-2

135# hang power clean

1-2-3-4-5

135# thrusters

for time

CHAIN DRAIN

2010-12-16T12:46:00.001-05:00

SPRINTS

option a x 10

b x 8

c x 6

d x 4 (2 each arm)

e x 2 (1 front carry; 1 rear carry)

ABATTOIR

2010-12-16T10:35:00.003-05:00

abmat sit-ups x 5

l-sit hold

perform five abmat sit-ups for time, then conduct an l-sit hold for the same duration; 10 sec. transition between stations. repeat until l-sit hold can no longer be maintained for corresponding sit-up time.

score is total rounds completed

PAY AS YOU GO

2010-12-15T20:46:00.002-05:00

minutes 1-3:

155# clean + jerk x 3

max ring dips

minutes 4-6:

185# clean + jerk x 2

max ring dips

minutes 7-9:

205# clean + jerk x 1

max ring dips

at the top of each minute perform the requisite repetitions of clean + jerk followed by ring dips for the remainder of that minute. No rest for load increases.

score is total ring dips

MANWINCH

2010-12-15T09:58:00.000-05:00

5 ascents

30# body armor
25# back pack
slick x 3

CAVING LADDER

2010-12-14T21:06:00.003-05:00

pull-ups

32kg kbs (american)

burpees

for 10 minutes perform an ascending ladder of each movement (1, 2, 3, etc...)

score is final number completed of all three movements plus any partial sets

DRAFT, PACE, AND OVERTAKE

2010-12-14T09:11:00.000-05:00

one mile (med-eng bomb suit)

QUANDARY

2010-12-13T20:20:00.003-05:00

135# ohs max reps in succession

-1 min. rest-

hpsu max reps in succession

3 attempts; 1 minute rest between each attempt

MODIS

2010-12-13T13:56:00.000-05:00

the tower

5 ascents (with body armor and m45 gas mask)

then

HMMWV pushes x 5 (~40 mtrs with body armor)

THE GATEKEEPER

2010-12-12T01:09:00.001-05:00

rest

DOOKIE HAWSER

2010-12-10T20:01:00.004-05:00

with a partner:

mooring line pull

mooring line coil

move forward pulling (towing) mooring line out to full length, when the line is completely extended, stop movement, turn around, from a static position coil the line, repeat; alternating work as necessary.

1 mile for time

TALLWALKER

2010-12-10T07:18:00.000-05:00

establish a distance
then
clean and jerk and walk
starting at 135# and increasing in 10# increments until failure

REOCCURRING DIASTER

2010-12-09T18:40:00.004-05:00

max reps in 2 minutes:

body weight deadlift

double unders

24kg kbs (american)

each 2 minute segment transitions immediately to the next (6 min. total)

-10 mim. rest-

perform the number of repetitions achieved in 2 minutes for time. Rest 2 minutes between movements.

record total reps from the first round and individual times for the second round

ENERGY DIRECTED WEAPONS

2010-12-09T06:10:00.000-05:00

tire plow

chain drag

axle carry

tire carry

tire flip

tire drag

hammer swings x 20

3 iterations with 3-5 min rest

PEER PRESSURE

2010-12-08T18:27:00.003-05:00

emom:

shoulder press

ascending repetitions (1, 2, 3, etc...) every minute until failure. start at 135#, upon failure reduce load to 115# and begin again with one repetition on the next minute. repeat again at 95#.

score is maximum repetitions completed within one minute at each weight

HARDLINER

2010-12-08T08:31:00.000-05:00

sit ups x 1000
(2 man team in 20 rep intervals for time)

rope traverse plus

DESCENDING FIVES

2010-12-07T06:26:00.000-05:00

300# back squat; 5 x 5
200# front squat; 5 x 5
100# jumping squat; 5 x 5

LINE HANDLING SKILLS; PART I

2010-12-06T09:40:00.000-05:00

lateral rope walks

lateral push up walks 3 steps: 1 push up

lateral push up walks 1:1

basic bear crawl

intermediate bear crawl

advanced bear crawl (1 spiderman push up per step)

crab walk

double rope slams/rope coil

single rope slams/single arm coil

10-1 ladder: push ups/rope raises

RUN-DMC (DEMONIC MOVEMENT CONGLOMERATE)

2010-12-05T18:45:00.005-05:00

400m run

double unders x 50

155# clean + jerk x 10

muscle ups x 10

double unders x 50

400m run

double unders x 40

155# thrusters x 10

pull-ups x 20

double unders x 40

400m run

double unders x 30

155# ohs x 10

push-ups x 30

double unders x 30

400m run

for time

ELEMENTS OF NAVIGATION

2010-12-05T04:35:00.000-05:00

vessel: C2

objective: PR

distance: 2k

via: uncharted territory

POLARIZING FILTERS

2010-12-04T21:41:00.005-05:00

15-10-5

165# bench press

ring rows

-3 min. rest-

12-6-3

-3 min. rest-

8-4-2

score is individual time for each segment

AMORTIZATION EXPENSE

2010-12-03T17:21:00.006-05:00

135# squat clean x 5

ring-dips x 7

30# ball slam x 9

max rounds 12 minutes

KICK IN THE BELLS

2010-12-02T21:21:00.004-05:00

emom:

pull-ups

32kg kbs (american)

perform a 10-1 ladder of each movement; after minute 10 begin ascending each min. until failure

score is final number of pull-ups/kbs completed in a minute

THE IMPERIAL WALKER

2010-12-02T09:18:00.002-05:00

135# overhead walking lunges

10-1 descending ladder

2 min rest in between sets

FLASH MESSAGE TRAFFIC: AFTER ACTION REVIEW RECOMMENDS REDUCING REST PERIODS BY TEN SECONDS IN ORDER TO COMPENSATE FOR DECREASE IN REPS

POINT SOURCE RISK ASSESSMENT CHECKLIST

2010-12-01T08:50:00.001-05:00

wall climb

tire farmer's carry

mini axle carry, 110#

sledge handle tire drag (left down; right back)

bear crawl rope drag

(distance for each evolution: 50 mtrs out and back = 100 mtrs total)

as fast as possible

NAVIGATIONAL PRUDENCE

2010-11-30T19:38:00.004-05:00

Modern technology has instilled intemperate confidence in automated guidance. This misplaced trust dismissing the seemingly ancient need to plot our own course or verify progress. Just load a destination and follow the voice prompts. Waypoints and landmarks in exchange for a plethora of programmed presets displaying the most efficient route to instant gratification. User induced error and unforeseen hassle are redirected through digital processing, constructing secondary pathways to the very same shortcomings. This is the narrative of mindless travel on an expressway of naïve obedience. A gridlocked roadway devoid of thought and personal conviction, paved to satisfy. Updated software pinpointing an alternate route is now available via an independent provider…

OBLIGATORY ACTION

2010-11-29T14:30:00.003-05:00

double unders x 60

air squats x 50

abmat sit-ups x 40

push-ups x 30

pull-ups x 20

push-ups x 30

ambat sit-ups x 40

air squats x 50

double unders x 60

for time

GUIDELINES FOR STRUCTURAL TEST AND INSPECTION

2010-11-28T07:28:00.000-05:00

135# hang power clean x 10

emom for 10 mins

then

oh tire carry

as many attempts until achieving a complete lap including replacement

then

45# weighted pull ups/towel pull ups

7/7; 3 sets with 3 min rest

DIDDLY-SQUAT

2010-11-27T18:53:00.003-05:00

back squat:

5 x 5: 275#/300#/315#/330#/350#

-5 min. rest-

50% of final load x 30 (consecutive repetitions)

RING BOUND

2010-11-26T19:30:00.002-05:00

emom:

135# sdlhp x 3

ring dips*

*ascending ladder increasing each minute 2-4-6-8-10... Work until failing meet required ring dips in the minute

score is final set of ring dips completed

THANKLESS PILFER

2010-11-25T12:42:00.003-05:00

muscle-ups* x 40

*each set of muscle-ups is followed by a equivalent set of 135# thrusters until 40 is reached for both movements (i.e. set of 10 muscle-ups is followed by 10 thrusters, then six muscle-ups is followed by six thrusters, etc.) Abide by this format until 40 total repetitions of each movement is accomplished

for time

EVOLVING CAPABILITIES

2010-11-25T11:24:00.001-05:00

ascending body weight ladder; 1-10

squat/bench press/d-lift

then

three rope traverses

MACP LEVEL II

2010-11-24T16:27:00.000-05:00

RECKLESS ABANDON

2010-11-23T18:48:00.002-05:00

10-9-8-7-6-5-4-3-2-1

burpees

rope slams x 10

5-10-15-20-25-30-35-40-45-50

double unders

for time

THE LINE HANDLER

2010-11-23T17:38:00.000-05:00

400 mtrs x 4

work to rest ratio: 1:1

HANGMAN

2010-11-22T17:54:00.002-05:00

155# hang cleans max reps in 1 min.

abmat sit-ups x 40

155# hang cleans max reps in 1 min.

kte x 20

155# hang cleans max reps in 1 min.

abmat sit-ups x 40

155# hang cleans max reps in 1 min.

timed minute for max reps starts at contact with the bar

score is time and total hang cleans

INDUSTRIAL LIFT

2010-11-21T16:58:00.003-05:00

deadlift:

emom:

275#: 5-5-5

315#: 3-3-3

every other minute:

350#: 3-3-3

385#: 1-1-1

every third minute:

400#: 1-1-1

3 minutes rest between weight increases

THE DEAD ZONE

2010-11-21T08:30:00.002-05:00

warm up: clean and jerk

135, 155, 185, 205, 225, 245 x 1

then

500 mtr row

115# shoulder press x max reps

tire carry (around the length of a mooring line)

one arm 24kg R k-bell swings/one arm rope slams

10L, 10R, 10L, 10R, 9,9,9,9, 8......1 (long ladder)

sledge hammer swings

10-1 ladder sprinting back and fourth between two tires

(mooring line was used as a distance marker)

TUGBOAT

2010-11-20T22:45:00.004-05:00

mooring line pull:

400m

200m

100m

50m

3 min. rest between intervals

REY GUN

2010-11-19T18:38:00.003-05:00

400m run

30# ball slam x 20

135# thrusters x 15

pull-ups x 20

400m run

30# ball slam x 20

135# squat clean x 15

ring dips x 20

400m run

30# ball slam x 20

135# clean + jerk x 15

clapping push-ups x 20

400m run

for time