Monthly Archives: April 2018

Strength 3 zero bounce dead lift every 2:00 x 5 sets 75-85% Conditioning 8 min AMRAP 20 Air Squat 10 Burpee

Teams of 2 18 min AMRAP 25 Toes to bar 25 Burpee 25 Single arm DB shoulder to overhead 50/35

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

“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. […]

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

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-

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

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

Isabel 30 Snatches for time 135/95

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-

32 Hokies 7 rounds for time: 4 Squat clean and jerk 135/95 16 Dead lift 135/95 32 Double under

Teams of 2: 400m partner run 30 Rope Climb 400m partner run 20 min cap