FRIDAY 1.11.19
Strength
4 Sets:
15 Deadlifts (Touch & Go) *Increasing Weight
10 Partner Glute Ham Raises
5 Rounds For Time:
200 Meter Run
12 Hang Power Clean (135,95) RX+(155,105)
9 Shoulder To Overhead
THURSDAY 1.10.18
Strength
Back Squat
5x4@80% Of 1RM
3 Rounds For Time:
3 Rope Climb RX+(4 Rope Climbs)
20 KB Goblet Squat (53,35) RX+(70,53)
20 Hand Release Push Up
20 DB Alternating Power Snatch (45,30) RX+(50,35)
MONDAY 1.9.19
Core
3 Rounds (Not For Time):
40 Plank Hip Dips Each Side
30 Abmat Sit Ups
20 Toes To Bar
15 Hollow Rocks
AMRAP In 15 Minutes:
6 Power Snatch (115,80) RX+(145,00)
12 Burpees *Full Extension
15/12 Calorie Row *Reset Monitor
40 Double Unders
TUESDAY 1.8.19
Strength
Every 90 Seconds For 15 Minutes (10 Rounds):
Power Clean + Hang Squat Clean + Squat Clean (Touch & Go) + Push Jerk + Split Jerk
*Same Weight Across All 10 Rounds. As Heavy As Possible. Complex Is To Be Done Unbroken.
4 Rounds For Time:
20/16 Calorie Assault Bike *Reset Monitor
16 Pull Ups RX+(Chest To Bar)
12 Hand Stand Push Ups (Abmat+15’s) RX+(Abmat+45’s)
8 Box Jumps (30,24) *Full Extension
MONDAY 1.7.19
Strength
DB/KB Bulgarian Split Squat
5x15 Each Leg
Scaled: (35’s,25’s)
RX: (53’s,35’s)
5 Rounds
With 3:30 On The Clock:
Run 400 Meters
With Time Remaining, AMRAP Of:
12 American KB Swings (53,35) RX+(70,53)
12 Wall Balls (20,14) RX+(25,20)
*Rest 1:30 After Each Round. Score Is Total Reps Between All 5 Rounds.
SATURDAY 1.5.19
AMRAP In 32 Minutes:
200 Meter Run
10 Hang Power Snatch (95,65) RX+(115,80)
10/8 Calorie Assault Bike *Reset Each Round
10 Burpee Box Jump Over (24,20)
“Follow The Leader Style”. One Athlete Completes The Run, Then The Other Athlete Completes The Run. Then The First Athlete Completes The Snatches, Then The Second Athlete Completes The Snatches. Continue The Same Sequence For Each Movement. Score Is Total Rounds Plus Extra Reps Completed. Each Completed Run Equals One Rep.
200 Meter Run: Turn right, step on sidewalk, turn around and tap the wall, then run back to sidewalk, then back inside.
FRIDAY 1.4.19
Strength
Snatch Grip Romanian Deadlift
5x8 Increasing Weight
3 Rounds For Time:
80 Double Unders
30 DB Hang Power Clean & Jerk (45,30) RX+(50,35)
20 Barbell Reverse Lunges (95,65) RX+(115,80)
20 Toes To Bar
*DB Hang Power Clean & Jerks Are 15 CONTINUOUS Reps Per Arm.
*Reverse Lunges Are With Barbell On Your Back. Barbell Must Be Taken Off The Ground.
THURSDAY 1.3.19
Strength
Pause Back Squat
*5 Second Pause At The Bottom Of Squat
5x5 Increasing Weight, First Set Starts At 40% Of 1RM.
AMRAP In 15 Minutes:
21 American KB Swings (53,35) RX+(70,53)
18/15 Calorie Assault Bike *Reset Monitor
15 Lateral Bar Hop Burpees
12 Hang Squat Cleans (135,95) RX+(165,115)
WEDNESDAY 1.2.19
For Time:
30 Power Snatch
1 Mile Run (2x800m)
2000 Meter Row
1 Mile Run (2x800m)
30 Clean & Jerks
Barbell: (115,80) RX+(135,95)
MONDAY 12.31.18
“Zeus”
3 Rounds For Time:
30 Wall Balls, 20/14 lbs
30 Sumo Deadlift High-Pulls, 75/55 lbs
30 Box Jumps, 20 in
30 Push Press, 75/55 lbs
30 Calorie Row
30 Push-ups
10 Back Squats, Bodyweight
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.