Wednesday, August 28, 2019
Strength
Back squat
Conditioning
10 Rounds for time of:
10 Calorie assault bike
20 Situps
10 Push ups
Tuesday, August 27, 2019
AMRAP in 3 minutes of:
10 Overhead squats (95#)
10 Chest to bar pull ups
Repeat for a total of 5 cycles. Rest 1 minute between cycles.
Sunday, August 25, 2019
“Jack”
AMRAP in 20 minutes of:
10 Push press (115#/80#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Thursday, August 22, 2019
“Filthy Fifty”
For time:
50 Box jump (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings (53#/35#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#/35#)
50 Supermans
50 Wall ball (20#/14#)
50 Burpees
50 Double unders
Tuesday, August 20, 2019
For time:
400m Run
21 Sumo deadlift high-pull (95#/65#)
42 Pull ups
400m Run
15 Sumo deadlift high-pull (95#/65#)
30 Pull ups
400m Run
9 Sumo deadlift high-pull (95#/65#)
18 Pull ups
