12/21/2018

Teams of 2

2000m row (switch every 250)

50 HSPU (switch whenever)

25 Rope Climbs (switch whenever)

Cap: 25 minutes

 

 

12/20/2018

Strength

3 Hang Power Snatches every 1:30 x 5 rounds, building

Conditioning

10 rounds for time

5 Pull-ups

10 Push-ups

15 Air Squats

Cap: 12 min

12/19/2018

“Jack”

20 min AMRAP

10 Push Press 115/75

10 KB Swings 53/35

10 Box Jumps 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.

12/18/2018

Strength

3 Jerks (push or split) every 2:00 x 5 rounds, building

Conditioning

12 min AMRAP

40/25 cal bike buy in then AMRAP in remaining time of:

20 DB Snatches 50/35

10 Burpees over the DB

 

12/17/2018

Strength

2 Front Squats every 2:00 x 5 rounds, building

Conditioning

10 minute AMRAP

10 Deadlifts

10 Hang Power Cleans

10 Front Squats 95/65

 

12/14/2018

Teams of 2

22 min AMRAP

22 Burpee Box Jump Overs 24/20

44 DB Snatch 50/35

12/13/2018

Strength

4 Back Squats every 2:00 x 5 sets, building

Conditioning

40-30-20

Wall Balls 20/14

12-9-6

Bar Muscle ups

Cap: 12 Minutes

12/12/2018

Annie

50-40-30-20-10

Double Unders (x2 single under)

Ab mat sit ups

12/11/2018

Strength

2 Push Press ever 1:30 x 5 sets, building

Conditioning

9 min AMRAP

2 Shoulder to overhead 135/95

2 Burpees over the bar

4-4,6-6..etc

12/10/18

Conditioning

12 min AMRAP

5 Power Cleans 115/75

5 Thrusters 115/75

10 Pull ups

30 Double Unders

*BB complex must be done UB*

Rest 3:00

Strength

10 min EMOM

1 Clean, building