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.
Sunday, October 1, 2023
For time:
Run 400m
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
25 Lateral bar hop burpees
7 Power snatches (115#/75#)
7 Overhead squats (115#/75#)
Run 400m
Saturday, September 30, 2023
5 Rounds for time of:
21 Push ups
15 KB Swings (70#/53#)
9 Box step ups (70#/53#) (24″/20″)
Thursday, September 28, 2023
With a running clock, 0:00 – 5:00:
25/20 Calorie assault bike
50 Wall ball (20#/14#)
-THEN-
From 5:00 – 10:00:
25/20 Calorie assault bike
40 Deadlift (135#/95#)
-THEN-
From 10:00 – 15:00:
25/20 Calorie assault bike
30 Hang squat cleans (135#/95#)
Wednesday, September 27, 2023
Every 8 minutes for 40 minutes:
Run 800m
6 Rope climbs
Every rep not completed x10 calories on the rower after.
