Warm up
Coaches choice
3rds 1min on 30 sec transitions
Burpee side shuffle (3 shuffles to the r then L)
R side DB split squat to press
L side DB split squat to press
Alt Renegade rows
DB Sit up to press
R side lunge with OH hold
L side lunge with OH hold
High pull
Jumping jacks
Bent over flys
Core
Coaches choice
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009
To learn more about Luce click here
AMRAP in 11 minutes
11 Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
Warm up
Running drills
4x400m run go every 4 min rd 1 and 3 with med ball
Rds 2 and 4 w/o
2min rest
6×10 burpess into 200m run. Go every 3 mins
2min rest
6×15 sit-ups into 100m run. Go every 90sec.
Core 3 x max hanging L holds
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Warm up
Banded warm up
10min AMRAP
20 Alt DB snatch
10 box jump
100m run
2min rest
8 min AMRAP
15 DB push press
10 ring rows
30 dubz
2min rest
6min AMRAP
10 DB curls
10 DB tri extensions
10 Front rack squats
2min rest
4 min AMRAP core
10 plank jacks
10 supermans
5 tuck jumps
21-15-9
•HSPU
•ring Dips
•push-ups
Then
50-40-30-20-10
•Dubz
•sit-ups
7 sets at 90%
1 of each
•Squat Clean
•Front Squat
•Thruster
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Teams of 2
2x400m Run
70 DB Thrusters 50/35
2x400m Run
80 slam Balls
2x400m Run
90 Burpees
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