Sunday, January 12, 2020
AMRAP in 16 minutes of:
2 Sumo deadlift high-pull (75#/55#)
2 Strict pull ups
2 Burpees
4 Sumo deadlift high-pull (75#/55#)
4 Strict pull ups
4 Burpees
6 Sumo deadlift high-pull (75#/55#)
6 Strict pull ups
6 Burpees
This is a timed workout. If you complete the round of 6, go on to 8. If you complete 10, go on to 12, etc.
Saturday, January 11, 2020
For time:
20 Push press (95#/65#)
Run 200m
20 Front squats (95#/65#)
Run 400m
20 Thrusters (95#/65#)
Run 600m
20 Back squats (95#/65#)
Run 800m
Thursday, January 9, 2020
For time:
1,500m Row
30 Toes to bar
60 Calorie assault bike
30 Dumbbell box step overs (50#/35#)
1,500m Row
Wednesday, January 8, 2020
AMRAP in 20 minutes of:
8 Deadlift (225#/155#)
8 Strict HSPUs
Rest 1 minute between rounds
Tuesday, January 7, 2020
Strength / Skill
Snatch balance
Conditioning
5 Rounds of:
30 Double unders
20 Sit ups
10 Overhead squats (95#/65#)
Sunday, January 5, 2020
“Dorie”
AMRAP (with a partner) in 20 minutes of:
150m Partner carry (each)
-THEN-
Partner A completes 1 round of:
15 KB swings (53#/35#)
10 Burpees
5 Ground to over head (95#/65#)
Partner B:
Max wall ball (20#/14#)
Partners rotate until 150 wall ball have been completed then, in the time remaining AMRAP of the 15/10/5 triplet.
Dedicated to WWII hero Doris Miller, of Waco, TX. During the attack in the Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, he went back to the battle row and found a gun that was unmanned and managed it. When asked to abandon ship, Doris was one of the men who were able to save some of the injured men. Because of his bravery, he was awarded the Navy Cross. “”Doris was always considering other people rather than himself. He definitely put country first.””
He was also the Navy boxing champ at the time of the bombing of Pearl Harbor. He enlisted young into the only branch of the military which would take him. In addition to the Navy Cross, Doris was entitled to the Purple Heart Medal, the American Defense Service Medal, Fleet Clasp, the Asiatic-Pacific Campaign Medal and the World War II Victory Medal. “This marks the first time in this conflict that such high tribute has been made in the Pacific Fleet to a member of his race and I’m sure that the future will see others similarly honored for brave acts.” – Admiral Chester W. Nimitz
Saturday, January 4, 2020
For time:
50 Calorie assault bike
40 Pull ups
30 Box jump over (24″/20″)
40 Pull ups
50 Calorie assault bike
