Memorial Hero Week!!
For time:
Run 800 meters
50 Back Squats, 135/95
50 Bench press, 135/95
Run 800 meters
35 Back Squats, 135/95
35 Bench press, 135/95
Run 800 meters
20 Back Squats, 135/95
20 Bench press, 135/95
Run 800 meters
1 Muscle-up
*Break up Bench/Squats as needed, 40min Time Cap
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, OR, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan
Memorial Hero Week!!
Every 2:30 building
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Womens Weight 55#
Memorial Hero Week!!
For Time
100/70 calorie Row
75 Thrusters (45/35 lb barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100/70 calorie Row
US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan.
Memorial Hero Week!!
Double Under Skill Work
For Time
50-40-30-20-10 reps of:
Double-Unders (x2 Singles)
Shoulder-to-Overheads (95/65 lb)
Partner Whitten
5 Rounds for Time
22 Kb American 70/53
22 Box Jumps 24/20
400m Run
22 Burpees
22 Wallballs 20/14
Share the work however
Static Weight alternating Minutes with 10 Good Mornings
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
Turkish Get Up Prep
15min to build to a Heavy Left and Right
3 Rounds of
50 Double Unders(100 Singles)
30 One Arm KB Swings 53/35
20 GHD Situps
4 Turkish Getups
——————-
Cash out 400m KB Briefcase Carry
30 Deadlifts 115/85
30 Hang Power Cleans
30 Front Squats
30 Alternating Lunges
30 Shoulder to Overhead
*every min 5 Burpees over bar
25min Cap
After 15min no more Burpees
2min Pigeon Stretch Each Leg
2min Couch Stretch Each Leg
2min Frog Stretch
Every 2 Minutes @65%
Superset with 10 Heavy KB Sumo Deadlifts High Pull
Every 3 Minutes for 7 Rounds
400m Run
12 Toes to Bar
Alternating for 12mins
6 Back Squats 50%
2 Front Squats Same
4 rounds 30s on/30s off
WallBalls 25/20
Row Cals
DB Snatch 65/45
Assault Bike Cals
