Strict Press: 4 x 4 w/pause in bottom of each rep then, 2 sets of max reps with dumbbells. (goal rep range is 10+) Then… 5 Rounds 12 Barbell Lunges, 135/93 8 HSPU 20 Box Jumps, 24/20Read more

EMOM 10 Minutes 2 Cleans + 1 Jerk Then…… For Time: 1600m Bike (1 mile or 1.6km) 30 Deadlifts 135/93 600m Run 30 Hang Power Cleans 135/93 750m Ski 30 S2OH 135/93Read more

Back Squat: Wk 6 Every 90s back squat 5 x 2 @ 90%+ -Then, 1 x :15 sec hold @ 130-150% 10-9-8-7-6-5-4-3-2-1 DB/KB Cleans, 50’s/35’s Toes 2 BarRead more

Olympic Lifting Technique -Hang Clean: 4 x 2 @ 85-90% -Jerk w/pause in catch: 4 x 1 @85%+ Pick your Weakness: A. Single leg Step-up: 3 x 10 B. SA OH Carry: 3 x 100′ Endurance 1600m Run 50 SDHP 30 Goblet Squats 15 Burpee C2B pull-ups 30 Shoulder 2 OH 50 Kb Swing 1600m RunRead more

Manion-Can be done with a partner Seven rounds for time of:Run 400 meters29 Back Squats 135/93 First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. Loredo Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his...Read more