Knowledge Bombs

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Warm-up

3 rounds of:

:30 sec high knees

5 yogi push-up w/ :03 hold at top

:30 sec butt kickers

6 reverse lunges (3 each)

Sofia (Time)

3 Rounds

50 Cal Row buy in

Then

3 Rounds

10 Push Ups

20 Bulgarian Split Lunges (TOT)

Body-Armor

4 sets

2 Peg Board accents

15 second paralet L-sit

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Warm-up 3 (No Measure)

2 Rounds

200m Row

10 Air Squats

5 Med Ball Slams

30 Sec Couch Stretch (ea leg)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Deli Meat (Time)

20 Rounds

3 Snatch Grip Deadlift 115/75

2 Power Snatch 115/75

1 Overhead Squat 115/75

*After every second round perform

12 T2B or 12 ABMat Sit Ups

Body-Armor

3 giant sets:

30 banded pull aparts

15 good mornings 45/35

12 Reverse Lunges 45/35

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Warm-up (No Measure)

4:00 min Run/Bike/Row

4 rounds of:

-30 Alt. toe taps on KB/DB

-5 Inch worms w/ :03 sec hold in reach

-30 Alt. mt climbers

-10 Air squats

Accessory Work

12 min EMOM of:

-8-10 goblet squats 1.5/1 pood

-100m sprint/ 40 strides out & 40 strides in

Vomito (Time)

100 Burpees for Time

*EMOM starting 0:00- 5 Russian KB Swings (53/35)

RX+ = Vested

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Metcon (3 Rounds for time)

With a running clock:

On the 0:00

-3 rounds of:

20 Jumping lunges

20 Single arm DB hang snatches 60/35

On the 7:00

-3 rounds of:

20 Jumping lunges

20 Single arm DB hang power cleans

On the 14:00

-3 rounds of:

20 Jimping lunges

20 single arm BD thrusters

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Captain Tom (Time)

10 Rounds:

30 Lunges

4 Devil Press (2×50/35)

19 Air Squat

20 Double Unders

Buy out:

100 Burpees

Tumilson (Time)

8 Rounds For Time of:

200m Run

11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here

TMP (Time)

For Time:

Buy-In:

3,500m Run (basically 2 mile)

Then 21 rounds of:

5 Burpees

10 Push-ups

15 Air Squats

Buy-out:

3,500m run

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Warm-up (No Measure)

3:00 min Row/Run

2 Rounds of:

-10 Good mornings (PVC)

-10 Push Press (DB/KB)

-10 Deadlifts (DB/KB)

Accessory Work

10-1 Russian Twist (L/R=1) 20/14

-After even, single DB/KB overhead holds for :30sec

-After Odd, single DB/KB farmer carry holds for :30sec

Tiger Food (Time)

4 rounds for time

9 Deadlift 245/185

15/12 cal Row/Bike

21 Pull-Ups

Tiger Food (Scaled) (Time)

4 rounds for time

21 Odd Object Deadlift (Heavy)

15/12 cal Row/Bike or 200m run

21 Rows

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Warm-up (No Measure)

4 Rounds

:30 on :10 off of:

-Mt. Climbers

-Push-Ups

-Squats

-Down-Up’s

Cats n’ Kittens (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 shoulder to overhead 115/80

30 DB/KB hang power snatch 50/35

30 toe to bar

30 box step up w/DB/KB
Rx+ = 135/95 Barbell & 70/50 DB

Cats n’ Kittens (Scaled) (AMRAP – Rounds and Reps)

15 Minute AMRAP

30 Odd Object shoulder to overhead

30 Odd Object hang power snatch

30 V-up

30 box step up

cool down

3 Rounds of :30 sec stretch

-Pigeon stretch (each side)

-Reach under torso (each side)

-Iron cross (each side)

-Cobra

-Couch stretch (each side)