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. […]

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-

4/16/2018

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

4/13/2018

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

4/12/2018

Strength 5 Touch and go power snatch every 2:00 or 5 sets building Conditioning 12 min AMRAP 50 Double Under 10 Toes to bar 15 KB Swing 53/35

4/11/2018

Fran 21-15-9 Thruster 95/65 Pull up