4/30/2017

Strength

3 zero bounce dead lift every 2:00 x 5 sets

75-85%

Conditioning

8 min AMRAP

20 Air Squat

10 Burpee

4/27/2018

Teams of 2

18 min AMRAP

25 Toes to bar

25 Burpee

25 Single arm DB shoulder to overhead 50/35

4/26/18

Strength

1 Back Squat EMOM x 7 min

@80-85%

Conditioning

3 rounds

3 min AMRAP

30/25  Cal row

in remaining time:

Wall Ball 20/14

3 min rest between

4/25/2018

“Jack”

20 min AMRAP

10 Push Press 115/75

10 KB Swing 53/35

10 Box Jump 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

4/24/18

Strength

1 Squat Clean every :45 x 12 sets (9 min)

70-80%

Conditioning

3 rounds

100 Double under

15 Dbl DB snatch 35/25

rest :90

4/23/2018

Strength

4 No bounce Dead lift every 2:00 x 4 sets

70-80%

Conditioning

8 round for time:

200m run

10 HSPU

-14 min cap-

4/20/2018

Teams of 2

75/55 Cal bike

2:00 Ring Support Hold

100 Box Jump Over 24/20

2:00 Ring Support Hold

75/55 Cal Bike

20 min cap

4/19/2018

Strength

1 Front Squat EMOM x 10 min, building

Conditioning

10 min AMRAP

10 Front Squat 155/105

10 Burpee over the bar

10 HSPU

4/18/2019

Isabel

30 Snatches for time 135/95

4/17/2018

Strength

Every 2:00 for 5 sets building

5 touch and go power clean and jerk

Conditioning

45 Pull up

45 Thruster 95/65

400m run

-14 min cap-