FRIDAY 9.27.19

RX+ 

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

5 Bar Muscle Up

50 Double Unders 

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

10 Chest To Bar Pull Ups

50 Double Unders 

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

15 Pull Ups

50 Double Unders

RX

AMRAP In 6 Minutes:

10 Deadlifts (245,170)

12 Pull Ups

50 Double Unders

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (225,160)

12 Pull Ups

50 Double Unders

-Rest 3 Minutes-

AMRAP In 6 Minutes:

10 Deadlifts (205,145)

12 Pull Ups

50 Double

Strength 

3-4 Sets:

20 Barbell Skull Crusher 

20 DB Bicep Hammer Curls

20 DB Lateral Shoulder Raises 

THURSDAY 9.26.19

“Loredo”

6 Rounds For Time:

24 Air Squats

24 Push Ups

24 Walking Lunges 

400 Meter Run

Core

For Time:

50-40-30-20-10

Abmat Sit Ups

Plate Russian Twists (15,10)

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

WEDNESDAY 9.25.19

Strength

5 Sets (Increasing Weight):

3 Hang Power Snatch + 3 Overhead Squats

For Time:

3-6-9-12-15-18-21

Calorie Row *Reset

Toes To Bar

American KB Swing (53,35) RX+(70,53)

Wall Balls (20,14)

TUESDAY 9.24.19

Strength 

Romanian Deadlift 

5x8 Increasing Weight

*Begin At 50% Of 1RM Conventional. Focus On Getting A Deep Stretch In The Hamstrings. 

For Time:

40/32 Calorie Assault Bike *Reset

25 Burpee Box Jump Over (24,20)

30/24 Calorie Assault Bike *Reset

20 Burpee Box Jump Over (24,20)

20/16 Calorie Assault Bike *Reset

15 Burpee Box Jump Over (24,20)

10/8 Calorie Assault Bike *Reset

10 Burpee Box Jump Over (24,20)

MONDAY 9.23.19

Strength

Thruster (From Rack)

5x4 Increasing Weight 

*10 Strict Chin Ups (Weighted If Possible) After Each Set. Perform Eccentric Focused Pull Ups (Negatives) As A Scale Down. No Bands. 

5 Rounds For Time:

16 DB Alternating Step Ups (45,30) RX+(50,35) (24”,20”)

8 Hang Squat Clean Thruster (135,95) RX+(155,105)

SATURDAY 9.21.19

Teams Of Two. One Athlete Works At A Time. 

AMRAP In 35 Minutes (Ladder Style):

*Perform 20 Reps Of Each, Then 25 Reps, Then 30 Reps, Then 35 Reps...Etc.

*200 Meter Run Together & 30/27/24 Calorie Assault Bike BEFORE Each Round. 

American KB Swing (53,35) RX+(70,53)

Front Squat (135,95) RX+(155,105)

Pull Up

Burpee

*Score Is Total Rounds + Extra Reps Completed. Each Run Completed Equals 1 Rep. 

FRIDAY 9.20.19

Strength

Push Jerk

5x4 Increasing Weight

AMRAP In 14 Minutes:

8 Hang Power Snatch (115,80) RX+(135,95)

16 Toes To Bar

20/16 Calorie Row *Reset

THURSDAY 9.19.19

Strength

4 Sets:

10 Good Mornings (Increasing)

10 Partner Glute Ham Raises 

15 Ring Rows (Feet Elevated)

15 DB Bent Over Reverse Fly

AMRAP In 11 Minutes:

10 Deadlifts (205,145) RX+(225,160)

40 Double Unders

10 Hand Stand Push Ups (Abmat+15’s)

WEDNESDAY 9.18.19

Strength

Hang Power Clean

5x3 Increasing Weight 

3 Rounds For Time:

400 Meter Run

25 Wall Balls (20,14) RX+(25,20)

12 Burpee Box Jump (24,20) RX+(30,24)

TUESDAY 9.17.19

Strength/Core

4 Sets:

15 Barbell Bent Over Row (Supinated Grip)

20 Hollow Body Ring Plank W/ Alternating Arm Extensions (Slow Reps)

For Time:

30 DB Alternating Power Snatch (45,30) RX+(50,35)

25 Pull Ups RX+(Chest To Bar)

25/20 Calorie Assault Bike *Reset

25 DB Alternating Power Snatch (45,30) RX+(50,35)

20 Pull Ups RX+(Chest To Bar)

20 Calorie Assault Bike *Reset

20 DB Alternating Power Snatch (45,30) RX+(50,35)

15 Pull Ups RX+(Chest To Bar)

15/12 Calorie Assault Bike *Reset

15 DB Alternating Power Snatch (45,30) RX+(50,35)

10 Pull Ups RX+(Chest To Bar)

10/8 Calorie Assault Bike *Reset