6/14/2017

“Tommy Mac” 2 rounds for time 12 Burpees 12 Thrusters (115#/75#) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat […]

6/13/2017

Strength 1 Deadlift every :30 x 10 mins (20 reps) 65-70% of 1RM Conditioning 12 min AMRAP 200m run 15 Box Jump Over 24/20 15 HSPU

6/12/2017

Strength 3RM Hang Squat Clean Conditioning 8 min AMRAP 3 Front Squat 135/85 3 Pull up 6 Front Squat, 6 Pull up 9-9,12-12, keep ascending by 3’s Score is total reps Compound 30 Every 2:00 for 4 sets Row 200/150m Max Slam ball in remaining time 30/20 rest 1:00 between rounds

6/9/2017

Midline 10 min EMOM Even- 15-20 ab mat sit up Odd- 35-45 second plank hold Conditioning Teams of 2 8 min AMRAP 20 Deadlift 225/155 8 Synchro Bar Facing Burpee rest 2 min 8 min AMRAP 30 Deadlift 185/125 8 Synchro Bar Facing Burpee Compound 30 5 rounds :45 second max Calorie row 1:15 rest

6/8/2017

Find a max of following complex: 2 Power Clean + 2 Front Squat + 2 Hang Power Clean Conditioning 10 minute AMRAP 15 Thruster 75/55 10 Toes to bar

6/7/2017

“The Ghost” 6 rounds 1 minute Calorie row 1 minute Burpee 1 minute Double Under 1 minute rest Compound 30 4 rounds 2 min AMRAP 3 Push Up 6 Slam Ball 30/20 9 Air Squat 2 min rest

6/6/2017

Strength Find a max of following complex 2 Push Press + 2 Push Jerk Conditioning 30-20-10 Shoulder to overhead 115/75 Wall ball 20/14 12 min cap

6/5/2017

Strength 3×5 Back Squat build each set Conditioning 9 min amrap 9 Chest to bar pull ups 9 burpee 9 hang power clean 155/105

6/2/2017

Strength 5×3 Front Squat -Build each set for a new 3RM- Conditioning 10 min AMRAP 10 Front Squat 135/85 10 Toes to bar 10 Burpee over bar

6/1/2017

Strength 1RM Power Snatch Conditioning 7 min AMRAP 2 Power Snatch 75/55 2 Box Jump Over 24/20 4-4,6-6,.. continue climbing by 2’s

5/31/2017

12.4 12 min AMRAP 150 wall ball 20/14 90 double under 30 muscle up 1- Bar muscle up 2- Chest to Bar pull up 3- Jumping Pull up 4- 90 single under

5/30/2017

Strength 3 Power Clean EMOM x 8 mins 65-70% of 1RM clean Conditioning 3 rounds 3 min AMRAP 10 Deadlift 115/75 10 Hang Power Clean 10 Shoulder to Overhead 3 min rest Compound 30 3 rounds 1:30 max meters rowing :30 rest 1:30 max KB Swing 53/35 :30 rest