The Workout of the Day
DT 5 Rounds for time: 12 Deadlift 9 Hang power clean 6 Shoulder to overhead RX= 155/105 15 Cap In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device. […]
Strength 1 Snatch EMOM x 10 min, building Conditioning 50 Burpee Box Jump Over 24/20 50 Single arm DB clean and Jerk 50/35 50 HSPU 10 min cap
Teams of 2 120 Front Rack Lunge 135/95 -Accumulate as many meters on rower as possible in rest, score is time and meters- 20 min cap
Strength 2 Touch and go Power Snatch EMOM x 10, building Conditioning 12 min AMRAP 12 Power Snatch 95/65 12 Burpee Box Jump 24/20 12 Toes to bar
Interval Cindy 20 min AMRAP 5 Pull up 10 Push up 15 Air Squat 30 sec rest after each round
Strength 1 Squat Clean EMOM x 7 min, building Conditioning 3 rounds for time 20 Single Arm DB Clean and jerk 50/35 20 Box Jump Over 24/20 20 HSPU 14 min cap
Strength 4 Zero Bounce dead lift every 2:00 x 4 sets 80-90% Conditioning 10 min AMRAP 50 Double Under 20 Burpee
Teams of 2 22 min AMRAP 30 Synchro Air Squat 60 Alternating Dumbbell Snatch 50/35 60 Single Arm DB Overhead Walking Lunge Steps 50/35 -Snatch and Lunge are 1 person working at a time, split up as needed-
Strength 10 min EMOM Evens- 3 Push Press @80% Odds- :25-:35 second plank Conditioning 2 rounds 5 min AMRAP 30/24 Cal row in remaining time 12 Wall ball 20/14 12 Box Jump 24/20 no rest between rounds
Marston 20 min AMRAP 1 Deadlift 405/285 10 Toes to bar 15 Bar facing burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six […]
Strength Build to heavy complex in 15 min: 2 Power Clean + 2 Front Squat + 1 Jerk Conditioning 8 min AMRAP 25/16 Cal bike buy in: 20 Abmat sit up 15 KB Swing 53/35
Strength 7 Back Squat Every 2:30 x 3 sets @70-75% Conditioning 400m run 30 Burpee Box Jump Over 24/20 400m run 15 BBJO 24/20 12 cap