Thursday, June 27, 2019
5 Rounds for time of:
15 KB swings (70#/53#)
10 Walking lunges
15 Calorie assault bike
10 Push ups
15 Sumo deadlift high pull (70#/53#)
Wednesday, June 26, 2019
Strength
Back squat
Conditioning
5 Rounds for time of:
50 Double unders
5 Power snatch (135#/95#)
Tuesday, June 25, 2019
With a 3 minute clock,
25 Calorie row
Max box jumps (24″/20″)
Rest 3 minutes
Repeat for a total of 4 cycles.
Sunday, June 23, 2019
“Hidalgo”
For time:
Run 2 miles
Rest 2 minutes
20 Squat clean (135#/95#)
20 Box jumps (24″”/20″)
20 Walking lunge steps with 45 lb. plate held overhead
20 Box jumps (24″”/20″)
20 Squat clean (135#/95#)
Rest 2 minutes
•Run 2 miles
If you’ve got a twenty pound vest or body armor, wear it.
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
Saturday, June 22, 2019
With an 18 minute clock:
21-15-9 reps for time of:
Deadlift (275#/185#)
Strict ring dips
-THEN-
400m Run
Max Handstand push ups
Thursday, June 20, 2019
AMRAP in 12 minutes of:
3-6-9-12-15 reps of:
Front squats (115#/80#)
Lateral bar hop burpees
Pull ups
Wednesday, June 19, 2019
For time:
25 Calorie assault bike
25 Dumbbell push press (50#/35#)
400m Run
50 Dumbbell box step ups (50#/35#)
400m Run
25 Dumbbell push press (50#/35#)
25 Calorie assault bike
Tuesday, June 18, 2019
For time:
30 Power snatch (95#/65#)
30 V ups
Rest 5 minutes
20 Power snatch (95#/65#)
20 V ups
Rest 5 minutes
10 Power snatch (95#/65#)
10 V ups
