Thursday, November 17, 2011
Two individual 6 minute AMRAPs of:
6 Ring dips
9 Box jumps (30″/24″)
12 Sit ups
REST 2 MINUTES IN BETWEEN
Wednesday, November 16, 2011
Strength
5×3 Push press
Conditioning
3 Rounds for time of:
15 Push ups
20 KB swings (70#/55#)
30 Double unders
Tuesday, November 15, 2011
StrengthÂ
5×1 Turkish get up
Conditioning
“Angie Ladder”
1 -> 10 -> 1 reps of:
Pull up
Push up
Sit up
Squat
Saturday, November 12, 2011
In observance of Veteran’s Day…
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.
“WHITE”
5 Rounds for time of:
3 Rope climb
10 Toes to bar
21 Overhead walking lunge steps (45#/25#)
400m run
* 25 minute time cap
Thursday, November 10, 2011
Skill
Deadlift
Conditioning
21-15-9 reps of:
Calorie row
Overhead squats (95#/65#)
Burpees
Wednesday, November 9, 2011
StrengthÂ
3×5 Shoulder press
Conditioning
Tabata front squats (65#/45#)
Immediately after the 10 seconds of rest of round 8:
Run 400m for time.
Tuesday, November 8, 2011
For time:
Run 800m
10 KB swings (70#/55#)
10 Sit ups
Run 600m
15 KB swings (70#/55#)
15 Sit ups
Run 400m
20 KB swings (70#/55#)
20 Sit ups
Run 200m
25 KB swings (70#/55#)
25 Sit ups
