30m butt kick
30m high knees
30m side shuffle L
30m side shuffle R
1min jumping pull ups
30m long skip
30m high skip
1min beat swing
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
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Squat cleans 42.5/30kg
With a partner- as quickly as possible – Row 1000m total.
Each partner must row as close to 100m as possible. Do 1 burpee for each meter over the 100m (up to 7) while other partner rows their 100m.
–Then–
Banded shoulder strectch 2mins /side
–Then–
2 Rounds Burgner warm-up w/ pvc, 1 Round Burgner warm-up w/ empty barbell
75 Hang power snatches (35/25)
50 Hang power snatches (45/30)
25 Hang power snatches (60/35)
One partner works on as many snatches as possible while other partner rows or bikes 15/12cals. Swap after each designated calorie amount completed.
Pigeon stretch 2mins /side
Banded samson stretch 2mins /side
EMOM 10
Min 1: Row, ride, jog 45secs
Min 2: 5 barbell bent over rows, 5 tall power clean, 5 strict/push press
10-15mins on pull up, C2B or bar muscle up skill
*The goal here is to work towards a level just above your current ability
10-8-6-4-2
Bar muscle up
DB Shoulder to OH (25/15)
Goal <12mins
Accumulate 2mins in a hollow hold
Each break do a 30sec active shoulder hang
Row, ride and shoot the shit – 3mins
–Then–
2mins foam roll calves /side
–Then–
3 Rounds
5/5 box step up with dynamic knee raise
10 dynamic “calf” box jumps
5 bent over rows, 5 RDL, 5 hang muscle clean, 5 thrusters
7 mins
7 Hang power cleans (70/40)
14 Box jump overs (70/60)
Goal +5 rounds
Walk 400m
Lx ball hamstring smash 2mins /side
Accum 40 Lx ball snow angels
3 Rounds
1min bike, row
30 singles
3-5 consec. box jumps
7 deadbugs (ipsi, contra, 4-way)
5 inch worms (5sec hold in pike)
10mins on squat therapy
5 rounds
10 Back squats (85/55)
20/15 cals air bike
Rx+ 100/70kg
Goal <15mins
Accumulate 20 Turkish Get Ups (you choose the weight)
40-30-20
Hang power snatch (50/30)
HSPU
Split work any way you like but you must finish 40 snatches before moving to 40 HSPU, etc
15min cap
Roll quads/ITBs 2mins /side
Accum. 2mins of 0-45-90 shoulder raises (tempo 3330)
3 Rounds
10 Roll over to v-sit
5/5 lying leg cross-over
10/10 toy soldiers
5/5 High knee – spiderman lunge
10 RDL w/ empty bar
EMOM for 20mins
Min 1: Row 230/190m
Min 2: 10 deadlifts (80/55)
Tabata
Abmat sit ups
in 7mins
Jog 800m then max double unders in remainder
–then–
3 Rounds
5 Deadlift
5 Hang muscle clean
5 Front Squat
5 BTN Push press
No fails due to weight, technical fail is ok. This is not a 1RM, just find a heavy load with good movement
10 Power Cleans (60/40)
8 Power Cleans (70/45)
6 Power Cleans (80/50)
4 Power Cleans (90/52.5)
2 Power Cleans (100/55)
8min cap
Scale weight as needed. Gents increase 5-10kg each set, ladies 2.5-5kg
