Wednesday, November 15, 2023
Strength
Weighted chin ups
Conditioning
For time:
30 Bench press (BW)
-Then-
4 Rounds of:
30 Sit ups
30 Double unders
Tuesday, November 14, 2023
Strength
Squat
Conditioning
With a 3 minute clock,
25 Calorie assault bike
Max deadlift (135#/95#)
Rest 3 minutes
-Then-
With a 3 minute clock,
25 Calorie assault bike
Max shoulder to overhead (135#/95#)
Rest 3 minutes
-Then-
With a 3 minute clock,
Max calorie assault bike
Sunday, November 12, 2023
For time:
21 Double unders
21 Thrusters (95#/65#)
21 Double unders
200m Run
15 Burpees
15 Thrusters (95#/65#)
15 Burpees
200m Run
9 Box jumps (30″/24″)
9 Thrusters (95#/65#)
9 Box jumps (30″/24″)
Saturday, November 11, 2023
“Murph”
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Thursday, November 9, 2023
“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.
Wednesday, November 8, 2023
“White”
5 rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
400m Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
