10min AMRAP
150m Row
5 Jumps over Rower 10 Step ups on Box
Core: 3x30s Partner Leg Throw (Partner 1
lays on back & grabs ankles of partner 2. P1 lifts legs up to P2 who tries to push them to the ground while P1 fights it)
5 Rds -4min:2min
250/200m Row 10 Burpee BJO Run 200m
4 Rounds for time of:
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145#
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Alfredo”
Teams of 2
50 Power Cleans 155/105
50 Pull ups
500m Row
50 DeadLifts 185/115
50 dips
50 cal Bike
50 Power Cleans 155/105
50 Pull ups
500m Row
Every 5min for 25min
200m run
30 wall balls.
20 Alt DB Snatches 50/35
Warm up coaches choice
400m run
21-15-9
BB clean and jerk (95/55)
Burpee over the bar
400m run
15-12-9
DL
Box jumps
400m run
12-9–6
BB (45/35)
Curl
Press
400m run
Core coaches choice
Warm up partner row
10 my climber
10 jumping jacks
10 scorpions
5rds
15 DB thrusters
7 pull ups
4 rds
500m row
15 KB G2OH
8 push ups
3rds
10/8 cal bike
20 jumping lunges
10 dips
2rds
5 man makers
20 sit ups
1 rds
50 wall balls
10min amrap
12/9 cal bike
10 S2OH 135/95
20 v-Ups
Rest 2min
10min amrap
15/12 cal Row
12 Burpees
10 Front Squats 135/95
Skill for quality
7min
3 Strict HSPU
3 kipping HSPU
6 candle stick Pistols
3 Rounds
50 Dubz
20 Pull ups
20 Russian KBS 32/24
Rest 90sec after each round
Warm up
Running drills
2rds
400m run
Farmer carry across the gym
400m run
Front rack carry across the gym
400m run
OH carry across the gym
400m run lunge crosses the gym
Core
5 rds
20sec hold
20 sec move
20 sec rest
Once each movement
Hallow hold, hallow rock
V-hold, v-ups
R side plank hold, crunch
L side plank hold crunch
Plank hold , up downs
2 Rounds
800m run
100 Air Squats
20 Power Cleans 135/95
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