15min to build to a 1 rep max
5 Rounds of Every Min
10 Bench Press @60-65%
20 GHD Situps
Max Double Unders (30sec)
4 sets of 10
Dumbbell Flys directly into
DB Bent over Reverse Flys
Alternating sides every minutes
50 Pullups
100 KB Swings American 53/35
150/120 Cal Row
Break up the reps however you’d like.
Ex: 5PU, 10KB, 15/12Cal for 10Rds
RX+ Unpartitioned
25min Time Cap
Every 3min building
From the Rack
Superset with 5 AbWheels
AMRAP 10minutes
8 Toes to Bar (situps)
8 DB Thrusters 35/25
12 DB Lunges
U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.
He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
Ring Muscle Up Progressions
5 rounds
3 muscle ups
6 DB push press
9 burpees
3 Rounds for Time with a Partner
50 Box Jumps 24/20 (plank)
50 Wall Balls 20/14 (wall sit)
50 KB Swings 53/35 (bar hang)
4x200m Relay (single skips)
Break up the reps however you’d like. One person is “actively” resting 🙂
Every 3minutes at roughly 75-80% for all sets
9min AMRAP
3-6-9-12-15-18-21-…
Hang DB Snatch Left 50/35
Hang DB Snatch Right
Pullups
RX+ use a KB and Chest to Bar
Every 7min for 4 Rounds
25 Lunges
15 Deadlifts 225/155
25 Lunges
15 Dbl DB Push Press 50/35
25 Lunges
RX+ Handstand Push-ups
Treat today’s workout like a strength day. The DLs and Presses should take 2-3 sets each round
Alternating minutes for 4 Rounds
15 GHD Situps
15 Dragon Flies
15 Weighted Russian Twists 45/35 (L+R=1)
1 Minute Rest
15min for Max Row Meters
Find a good pace and try to maintain consistency
15-20min to establish a new 1 Rep Max. Lets see some PRs!!!
5min AMRAP
400m Run Directly into:
Max Rounds of
9 Front Squats 95/65 or 40%
9 Burpees Over Bar
*Rest 3 Minutes
400m Run Directly into:
Max Rounds of
6 Front Squats 135/95 or 60%
6 Burpees Over Bar
*Rest 3 Minutes
400m Run Directly into:
Max Rounds of
3 Front Squats 185/125 or 80%
3 Burpees Over Bar
Keep track of all rounds and reps
Every 3minutes starting at 80% or more
Superset with heavy sled pull
15min AMRAP
20 Single DB Hang Clean and Jerks 50/35
20 Abmat Situps or T2B
20 Single DB Box Stepups 24/20″
Goal should be 3+ rounds
