8.1.12

10 Min Overhead Squat Practice

For Time:
Run 200m
30 Overhead Squats (95/65)
40 Wall Ball (20/14)
30 Overhead Squats
Run 200m

7.31.12

10 Min AMRAP:
Row 500m
20 Chest to Bar Pull Ups

rest 5 min

10 Min AMRAP:
50 Doubleunders
20 Hand Release Push Ups

Do these in order of availability (only 4 rowers, so first come first served).

7.30.12

10 Min of Front Squat Position Practice

then

4 RFT:
5 Front Squats (135/95)
7 Burpees
Run 400m

7.27.12

Tabata this Stuff:

Box Jumps
Hand Release Push Ups
Lunges
Wall Ball

With a continuously running clock, perform 8 cycles of each movement consisting of 20 seconds of work and ten seconds of rest. There is no break between movements except the ten seconds of rest. Score each movement by the lowest number of reps.

7.26.12

10 Min to Find 1RM Deadlift

then

For Time:
21-15-9 of:
Burpee-Deadlift (135/95)
ABMAT w/med ball

7.25.12

With a continuously running clock,
perform 4 Rounds of the following:

Run 800m
15 Pull Ups
20 KB Swings

Rest 3 min between each round. Subtract all rest for total time at the end.

7.24.12

15 Min to find Push Press 1RM

then

15 Min AMRAP:
5 Hand Stand Push Ups
10 Hand Release Push Ups
15 Push Press (65/45)

7.23.12

Power Snatch
10 Min Work on Bar Path with focus on Set Up, 1st and 2nd Pull.

5 RFT:
Run 400m
10 Front Squats (95/65)
15 Alternating Lunges with each leg

7.20.12

JACK



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

20 Min AMRAP:
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

7.19.12

For Time:

Run 800m
75 Squats
75 ABMAT
Run 400m
50 Squats
50 ABMAT
Run 200m
25 Squats
25 ABMAT

7.18.12

Clean Pulls
-Start with light triples, progress to heavy singles.
Spend 15 Min on This Progression

21-15-9:
Wall Ball
Lateral Burpees over ABMAT

7.17.12

10 Min Handstand Practice
(Work on your inversion if you have been using the box. Work on Legit handstands of you've been wall walking. Work on depth if you've been using ABMATs.)

For Time:

Run 400m
10 Handstand Push Ups
15 Hand Release Push Ups
20 KB Swings
Run 400m
20 KB Swings
15 Hand Release Push Ups
10 Handstand Push Ups
Run 400m

7.16.12

Power Clean + Clean + Jerk - 4 sets @ 75% x 1+1+1, 4 sets @ 80% x 1+1+1 
(15 Min Cap, these percentages are based on your highest squat or power clean 1RM)

then

15 Min AMRAP:

3 Power Cleans @ 75%
20 Doublenders



 
 

7.14.12

Teams of 2:

EMOM for 10 Min do 15 burpees as a team,
run 200m for every min not completed.

rest 3 min

25 Min AMRAP:
20 KB Swings
30 KB Lunges each Leg
40 Wall Ball
Run 400m

7.13.12

"Nancy"

5 Rounds for Time:
Run 400
15 Overhead Squats (95/65)

7.12.12

10 Min Pull Up Practice
(use this time to work toward a goal of accomplishing the next level of pull up you need to achieve - i.e. smaller band, kipping, butterfly, L Pull Up, etc.)

For Time:
21-15-9:
Deadlift (225/155)
Pull Ups
ABMAT

7.11.12

For Time:

Run 1 Mile
then
4 Rounds of:
25 Hand Release Push Ups
50 Doubleunders
then
Run 1 Mile

7.10.12

15 Min to Establish a 1RM Squat Clean

then

15 Min AMRAP:
Run 200m
7 Front Squats @ 75% of 1RM Squat Clean
14 Pull Ups

7.9.12

10 Min KB Snatch Technique and Doubleunder Practice

5 RFT:
30 Doubleunders
10 KB Snatch Rt. Arm*
10 KB Snatch Lt. Arm
5 Burpees

*KB Weight will be determined during practice

7.6.12

5 Min Max Doubleunders

rest 3 min

5 Min Max Burpees

rest 3 min

5 Min Max KB Swings (70/53)

7.5.12

15 Min to find 1RM Snatch

then

3 RFT:
3 Snatch @ 75% of 1RM
6 Push Press @ same weight
Run 400m

7.3.12

8 Min AMRAP:
7 Thrusters (95/65)
10 Box Jumps (24/20)

rest 5 Min

For Time:
30 SDHP (95/65)
Run 600m (to the 3 and back)
90 ABMAT

7.2.12

15 Min AMRAP:

Run 400m
20 Burpees
30 Handstand Push Ups
40 Pull Ups
50 Lunges (total)
60 KB Push Press (total, 30 per arm) (53/35)

*repeat cycle until the 15 min is up.