Warm up
Banded 5 min AMRAP
10 dL
10 pull apart
10 R arm press
10 L arm press
10 Sonics
Each each is 3rds of 45on /15 off w/ 5 min 400m recovery run
Sec1
KB hike to swing
kB R arm press
KB L arm press
Sec2
KB G2OH
KB Goblet squat
KB Russian twist
Sec3
KB R Leg DL
KB L Leg DL
Burpee over KB
Core
3x max hanging L holds
Teams of 3
3 Rounds
50 Pull ups
40 S2OH 155/105
30 Hang Cleans 155/105
100 Dubz
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Teams of 2
100 DeadLifts 135/95
100 Push Ups
100 Box Jumps 24/20
100 Ring Rows
•1partner working the other performing 100m run and 7 T2B
10 -20-30-40-50-60-70
Lunges
•after each set
7 Power Cleans 185/115
7 Stict HSPU
Warm-up
Coach’s choice
6 rds 45on/15 transition w/ 1min rest Btwn rds
Bike
Burpee
Sit-ups
Core
Coach’s choice
Warm up
Partner 6 min AMRAP
1-row
2- 10 jumping jack
10 mt climber
10 scorpions
8min AMRAP
15 KB DL
10 burpee box jumps
2min rest
8min AMRAP
12 cal row
12 KB G2OH
12 HR push ups
2min rest
8min AMRAP
20 alt DB snatch
15 plank jacks
2min rest
400m med ball run
10-20-30
•Pull-Ups
•Alt DB Snatches 50/35
~rest 3min~
800m Run
60 KBS 24/16
24min EMOM
1) 12 cal AB Bike
2) 15 wall balls
3) 10 Burpees
4) 50 dubz
Warm up
Junk yard dog
6 Days till The New Year. (Done like 12 days of Xmas)
1 man maker
200m run
30 wall ball
40 KB swings
50 Duz
60 OH Lunges
Core
50 Ab roll outs
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