Tuesday, July 11, 2023
For time:
10-9-8-7-6
Dumbbell bench press (100#/70#)
1-2-3-4-5
Rope climb
10-9-8-7-6
Clean (.75x bodyweight)
Saturday, July 8, 2023
In teams of two for 8 rounds each of:
3 Shoulder to overhead (135#/95#)
6 Hang cleans (135#/95#)
9 Deadlift (135#/95#)
12 Burpees over the bar
Wednesday, July 5, 2023
For time:
10-9-8-7-6
Pull ups
1-2-3-4-5
Deadlift (1.5x bodyweight)
-THEN-
10-9-8-7-6
Pull ups
1-2-3-4-5
Clean (.75x bodyweight)
Tuesday, July 4, 2023
“Mogadishu Mile”
4 Rounds for time:
19 Ground to Overhead Dumbbell or Kettlebell (swing or snatch)
19 Front Squats
19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38)
400m Run with KB/DB
The workout name, “Mogadishu Mile”, refers to a route that was run by United States Army Rangers and Special Forces soldiers from a helicopter crash site to an appointed rally point held by the 10th Mountain Division on National Street during the Battle of Mogadishu in October 1993. These acts were the inspiration for the 2001 movie, Black Hawk Down.
Sunday, July 2, 2023
Complete as many reps as possible in 12 minutes of:
5 Overhead squats (95#/65#)
2 Handstand push ups
5 Overhead squats (95#/65#)
4 Handstand push ups
5 Overhead squats (95#/65#)
6 Handstand push ups
5 Overhead squats (95#/65#)
8 Handstand push ups
5 Overhead squats (95#/65#)
10 Handstand push ups
5 Overhead squats (95#/65#)
12 Handstand push ups
etc., adding 2 reps to the handstand push-up each round.
