Teams of 2
20 Alternating Rounds (10 each)
10 Cal Row
10 Ball Slams 40/30
2 Rounds (Not For Time)
20 Strict Ring Rows
20 Strict Dips
10 Low Ring MU Transitions
10 Strict Toes to Bar
10 Strict Muscle Ups (if Able)
2018 08 17
Death by 10m Sprint
3 Rounds for Time
7 DB Clean and Jerks L Arm 50/35
15 Double Unders
7 DB Clean and Jerks R Arm 50/35
15 Double Unders
Rest :90
E2M for 16 Minutes
2 Pause Cleans (Knee) + 2 Pause Split Jerks (In Dip)
2018 08 16
4 RFT
500m Row
20 Burpee Box Jumps 30/24”
OFF
2018 08 15
6x400m Run
Rest 2:00
*Score is total time w/ rest
Tabata Sit-Ups
EMOM 10
ODD: 10 cal Ski Erg
Even: 5 DB Snatches Each Arm 50/35
2018 08 14
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
5 Supersets
5 Strict Dumbbell Presses Each Arm
30-45 sec Handstand Hold
Rest 3:00
20 Min Light Assault Bike
2018 08 13
3 Rounds for time:
60 Double Unders
40 Abmat Sit-ups
20 Box Step Overs, 24/20″
4 sets:
Max effort strict pull-ups
30-45 sec Handstand Hold on wall
Rest 3-4 min between sets
AMRAP 2min:
20/17 cal assault bike
Max D-Ball Clean in remaining time
Rest 2:00 and repeat for 4 rounds
*Scores should be within 2-3 reps of each other for every round. Strong but steady pace, do not burn out in round 1.
*score total reps of D-ball…clean over the shoulder alternating shoulders
2018 07 15
In Teams of 3:
21-15-9
Calorie Row
Box Jumps, 24/20″
Kettlebell Swings, 53/35
*400m Run together after each round
Each partner performs all 3 movements each round, when all 3 teammates are done they run together
Pause Split Jerks
3-3-3-3-3
Pause in the dip and pause at the receiving position.
Goal is working technique over max weight.
Every 90 seconds for 6 rounds:
10 GHD Sit-ups
5 Shoulder to Overhead, 155/105
2018 07 13
21-18-15-12-9-6-3 Burpees
*50ft Walking Lunge Steps before each set
30 Minute Row for Meters
**Test to measure longer aerobic capacity, pacing and mental strength in longer events
2018 07 09
In teams of 2:
3 Rounds for time
50 Kettlebell Swings, 53/35
40 Wall Balls, 20/14
30 Box Jump On-and-Overs, 24/20″
20 Burpees
*Break up work as desired, one person working at a time. Scale as necessary
2018 07 06
For time:
15 Shoulder to Overhead, 165/115
20 Bar-Facing Burpees
25 Wall Balls, 20/14
10 Shoulder to Overhead, 165/115
15 Bar-Facing Burpees
20 Wall Balls, 20/14
5 Shoulder to Overhead, 165/115
10 Bar-Facing Burpees
15 Wall Balls, 20/14
4 Rounds
AMRAP 2:00
400m Run
Max Ring Muscle-ups in remaining time
Rest 4:00 between efforts
*Scale run distance or time per round as necessary
Barbell Split Squats (bar on back)
3 x 10 each leg
3 x 10 each leg
Goblet Lateral Lunges w/kb
Reverse Hyper
4 x 15 reps 40-50% of Back Squat
2018 07 05