Run 300m
Then:
10-15 banded pull aparts overhead & front
10m spiderman W/ reach
10m toy soldier
*3rds*
10 Alt lunges L/R=2
5 pull ups
7 push ups
For Time (W/ a Partner)
2 Rounds of:
100m Buddy carry – switch @ 50m
20 syncro Alt KB Lunges (53/35) – sync at the top
Then:
10 Rounds of:
8 pull ups –
Partner B will rest until A finishes 8 reps then switch
10 Syncro Push ups – sync at the bottom
On a 12 minute clock…
200m run or 12/9 cal bike
10m lateral lunge
10m sumo squats
10m quad stretch
10m toy soldiers
then
2 rounds:
5 burpee box jumps
5 SDLHP/ front squats
5 thrusters/ shoulder to overhead
*add weight each round
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
30 Minute AMRAP:
”I go, you go” style
5 Shoulder to Overhead 135/95
5 Front Squats
5 BF Burpees
10/8 Cal Bike
*athletes switch after full rounds
@ 15 minutes both athletes run 800m
3 rounds:
300m ski
10m single arm KB farmer carry (each arm)
10m single arm KB front rack carry (each arm)
10m single arm KB oh carry (each arm)
then
2 rounds:
:40 HS Hold
:20 rest
:40 TSpine Opener
:20 rest
For Time:
150m OH Plate Carry 45/35
50 Hand to Hand KB Swings 70/53
15 DBall/ Sandbag over shoulder 90/70
10 Wall Walks
15 DBall/ Sandbag over shoulder 90/70
50 Hand to Hand KB Swings
150m OH Plate Carry 45/35
Target Time: 12 minutes
Time Cap: 16 minutes
Rowling-
10 Rounds- Burpee penalty for every meter over/under 100m.
Perform burpee after each round. If you land exactly on 100m that is a strike and you don’t have to do burpees. Score total burpees at the end and do those after the 10 rounds.
30 Minute EMOM:
Min 1- 15 Wallballs 20/14
Min 2- 15/12 Cal Row
Min 3- 20 Abmat Situps
Min 4- Max Double Unders
Min 5- Rest
Rx+= GHDs
Score= Total Double Unders
On a 10 minute clock..
100m run/row
5 clean and jerks (add weight each round)
5/side kneeling shoulder opener
10 ring rows/ pull-ups/ rope pulls
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
PARTNER VERSION: this may be done with a partner, split reps as needed and run together.
400m run
then
10m broad jump with 2 air squats
10m elbow reach
10m quad stretch
10m knuckle drags
10m lateral lunge
10m toy soliders
then
10 banded pull aparts
10 overhead squats
10 kip swings
10 ring rows/ pullups
then
“burpee relay race”
20 Minute AMRAP:
2 rounds of “Cindy”
20/15 Cal Bike or 300m Run
”Cindy”
5 Pullups
10 Pushups
15 Air Squats
Score= Rounds and Reps
100m Run= 1 Rep
3 min Bike/Ski/Row
3 RDS:
10 Banded Pull Aparts
10 Banded Stretches
10 Lu Raises
5 Push Press
5 Push Jerk
5 Tall Jerk
3 Push Press+1 Jerk
1st Pause in the bottom of the dip
2nd Pause in the receive position of the Jerk.
