Banded warm up
8min AMRAP
8/10 cal bike
20 jumping lunges
20 ring rows
2min rest
6min AMRAP double kbs
30 OH kb in place march
15 DL
10 Russian swings
2min rest
4min AMRAP Double kbs
5 push ups on top of kbs
5 bent over rows
5 front rack squats
5 press
2min rest
2min as many as possible
Thrusters
Core
20 sets of strict R,M,L T2B
Squat Clean Thruster
12min amrap
9 Pull ups
12 Box Jumps 24/20
9 sDHP 95/65
Monday
Warm up
6min amrap partner
1 rows
2 does
10 Banded GM
10 Mt climbers
10 straight legs sit ups
400m run
21-15-9
DL
Full KB swings
Push ups
400m run
21-15-9
Box jumps
Wall balls
v-ups
500m row
21-15-9
Plank jacks
Dubz
Oh plate lunge
12/15 cal bike
( people can interchange run, row, bike but must do all 3)
Core
3 x max plank hold
22min amrap
50 HR Push Ups
30 DB Snatches 50/35
50 V-Ups
30 Lunge hops
Teams of 2
10min amrap follow the leader
8/6 cal Bike
15 wall Balls
2min rest
10min amrap follow the leader
5reps each
•Power Cleans 115/85
•Push Press
•Bar Hopping Burpees
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
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
AMRAP in 11 minutes
11 Power Cleans (135/95 lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95 lbs)
18 Pull-Ups
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
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
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