Wednesday, July 5, 2023
For time:
10-9-8-7-6
Pull ups
1-2-3-4-5
Deadlift (1.5x bodyweight)
-THEN-
10-9-8-7-6
Pull ups
1-2-3-4-5
Clean (.75x bodyweight)
Tuesday, July 4, 2023
“Mogadishu Mile”
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 in October 1993. These acts were the inspiration for the 2001 movie, Black Hawk Down.
Sunday, July 2, 2023
Complete as many reps as possible in 12 minutes of:
5 Overhead squats (95#/65#)
2 Handstand push ups
5 Overhead squats (95#/65#)
4 Handstand push ups
5 Overhead squats (95#/65#)
6 Handstand push ups
5 Overhead squats (95#/65#)
8 Handstand push ups
5 Overhead squats (95#/65#)
10 Handstand push ups
5 Overhead squats (95#/65#)
12 Handstand push ups
etc., adding 2 reps to the handstand push-up each round.
Saturday, July 1, 2023
3 Rounds for time of:
800m Run
15 Push ups
30 Sumo deadlift high pull (75#/55#)
15 Push ups
Thursday, June 29, 2023
2 Rounds for separate time of:
20 Pull ups
15 Push press (115#/80#)
600m Run
15 Push press (115#/80#)
20 Pull ups
** Rest 5 minutes between rounds **
Wednesday, June 28, 2023
Strength / Skill
Snatch balance
Conditioning
5 Rounds for time of:
10 Front squats (185#/135#)
10 Box jumps (30″/24″)
