Thursday, October 12, 2023
4 Rounds for total time of:
30 Calorie assault bike
3 Rounds of “Cindy”
*Rest 2 Minutes between rounds
Wednesday, October 11, 2023
Strength
Squat
Conditioning
3 Rounds for time:
7 Push press (95#/65#)
7 Front squats (95#/65#)
7 Thrusters (95#/65#)
Run 200m
Tuesday, October 10, 2023
Skill
Snatch
Conditioning
4 Rounds with a partner for time:
20 Synchro dumbbell snatch (50#/35#/20#)
50 Double unders
Sunday, October 8, 2023
AMRAP in 14 minutes of:
200m Run
15 Floor press (50#/35#)
15 Wall ball (20#/14#)
Saturday, October 7, 2023
For time:
10 Hang clean & jerk (135#/95#)
10 Pull ups
8 Hang clean & jerk (135#/95#)
10 Pull ups
6 Hang clean & jerk (135#/95#)
10 Pull ups
4 Hang clean & jerk (135#/95#)
10 Pull ups
2 Hang clean & jerk (135#/95#)
10 Pull ups
Thursday, October 5, 2023
Skill
Handstand walk
Conditioning
AMRAP in 10 minutes of:
15 Deadlift (135#/95#)
30 Sit ups
Wednesday, October 4, 2023
4 Rounds for time:
19 Ground to Overhead Dumbbell or Kettlebell (swing or snatch)
19 Front Squats
19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38)
400m Run with KB/DB
The workout name, “Mogadishu Mile”, refers to a route that was run by United States Army Rangers and Special Forces soldiers from a helicopter crash site to an appointed rally point held by the 10th Mountain Division on National Street during the Battle of Mogadishu October 3-4, 1993. These acts were the inspiration for the 2001 movie, Black Hawk Down.
