Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. For Time and as unbroken as possible 150 Double Unders 75 Wall Balls 15 Muscle UpsRead More
EMOM 10 Minutes 3 Thrusters (increase weight every minute) Then…… Coe 10 Rounds 10 Thrusters 95/63 10 Ring Pushups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis,...Read More
12 Minutes to a Heavy Deadlift Then…. 12 Minutes to a Heavy Front Squat Then…… 12 Minute AMRAP Sprint 100m/Jog 100m or Bike or Ski Sprint 20 second sprint/20seconds slowRead More
15 Min to heavy complex: 1 Power Snatch + 2 Hang Power Snatches Then… 3 Rounds 1 Min Kb Swings, 53/35 1 Min Cal Bike 1 Min Wall Shots, 20/14 1 Min Target BurpeesRead More
a. Bench Press 5-5-5 b. Weighted Strict Pullup 5-5-5 c. Bent Over Row 10-10-10 (per arm) Then….. 12 Minute Ladder 3-6-9-12-15-18…… S2OH 135/93 Lateral Box Jump Overs 24/20 * 2 Muscle Ups or 2 Push and 2 Pull after each round*Read More
15 Min To Heavy Complex 1 clean + 2 Front Squats + 1 Jerk Then… AMRAP 20 MIN 30 Alt DB C&J, 50/35 15 Toes 2 Bar 30 Alt Pistols (or single leg squat to box) 15 Cal Row or SkiRead More
Lower Body Strength a. Good Morning 3×10 (use weight where form remains perfect) b. Tempo Sumo Deadlift 3×12 (3seconds up, 3 seconds down) can use bar or 2 KBs c. Calf Raise 3×15 Then….. AMRAP 15 Minutes 1 Rope Climb 18′ or 7 Strict Pullups 10 HSPU 200m RunRead More
