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
21-15-9
•HSPU
•ring Dips
•push-ups
Then
50-40-30-20-10
•Dubz
•sit-ups
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
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
6 Rounds
6 S2OH 155/105
30 Dubz
12 Russian KBS 32/24
9 cal Bike
3 Rounds
For time
20 Box Jump overs 24/20
20 Front Squats 115/85
20 Pull ups
2 rds 50on/10off
Every movement but the run w/ wallball
R twist wall toss
L twist wall toss
Push up on top of the ball
Alt lunge twist
R leg bridge off ball
L leg bridge off ball
Halo
Cleans
Floor chest pass
Alt wood chops
4min to run 400m
Core
Coaches choice
4 Sets
5min amrap: 1min rest
50 Walking Lunges
40 sit ups
30 DB Alt Snatches 50/35
20 ring dips
Recent Comments