Sunday, September 17, 2023
For time.
1,000m Run
-THEN-
4 Rounds of:
15 Medicine ball cleans
15 Push ups
-THEN-
1,000m Run
Saturday, September 16, 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.
Thursday, September 14, 2023
For time:
30 Bench press (155#/105#)
40 / 28 Calorie assault bike
30 Bench press (155#/105#)
Every time you rack the barbell perform 50 double unders.
Wednesday, September 13, 2023
Strength
Squat
Conditioning
For time.
21-15-9 reps of:
Sumo deadlift high-pull (95#/65#/45#)
Burpees over the bar
Tuesday, September 12, 2023
As many reps as possible in 18 minutes following the rep scheme below until time expires:
200m Run
3 Push press (95#/65#)
3 Pull ups
200m Run
6 Push press (95#/65#)
6 Pull ups
200m Run
9 Push press (95#/65#)
9 Pull ups
200m Run
12 Push press (95#/65#)
12 Pull ups
If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.
