3 Rounds
Ring dips (adv ring muscle ups)
T2B
Deadlift (50% of max)
KB lunges
KB snatch
Sled run
After reach round rest 1min
*Each station will be 45sec followed by 15sec transition*
Block Strength
Back Squat 5/5/5 (50%/60%70%)
Pistols 10/10/10
Endurance: Run 2 mile
9/11/13
Power Snatch 135/95
Pistols (adv weighted 35/26)
-Rest 2min-
9/11/13
Front squat 135/95
Pull-ups (adv 3/5/7 bard muscle-up)
Skill: 10min emom 5 Power clean (even min) 25 russian twists (odd min)
Block Strength
Bench press 5/5/5 (50%60%/70%)
Ring dips max reps rest 2min 4 rounds
Endurance: 6 rounds row 250m (dampener at 10)
3/6/9/12/15/18/21/24
Wall ball shots 20/14
Push-ups (hr)
Sit-ups
*Every 2min complete 200ft farmer carry*
Skill: tempo back squat 2sec down 1sec up 3/3/3/3/3/3/3
Block Strength
Power snatch 5/5/5 (50%/60%/70%)
Box jump 4/4/4/4 4(40/30)
Muscle up practice
Endurance: 4 rounds 200m sled drag (heavy) rest 2min
Part A) Griff
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Part B)
21 Hang squat clean (60%of max)
Rest 2min
15 Hang squat clean (60% of max)
Rest 2min
9 Hang squat clean (60 % of max)
Block Strength (de-load week)
Deadlift 5/5/5 (50%/60%/70%)
Good mourning 65% of max power clean 10/10/10
6 S2O 115/85
6 Box jumps 30/24
6 Russian swings 70/53
1 Rope climb (scale 5 jumping pull-ups)
50m sprint
1 Rope climb (scale 5 jumping pull-ups)
Skill: Thruster 3/3/3/3/3
Block Strength (De-load week)
Stricts press 5/5/5 (40%/50%/60%)
Strict hspu 3 rounds max reps rest 1min
Weighted pull-ups 5/5/5/5
Endurance: 3 Rounds Row 600m rest 1min
7 Deadlifts 155/105
9 T2B
Run 250m w/med ball
9 Wall ball shots 20/14
7 Power clean 155/105
18 Sit-ups
Sprint 100m
*This is just the first movement you’ll have to show up for the rest*
Block Strength
Back squat 5/3/1 (75%/85%/95%)
Pistols 10/10/10 (adv 35/26)
Front rack lunge 10/10/10 (axel bar)
Endurance: Run 400m rest 1min Run 800 rest 1min Run 1200m Rest 1min Run 800m rest 1min Run 400m
4 Rounds
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead
U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
Block Strength
Bench press 5/3/1 (75%/85%/95%)
Ring dips 4 rounds max reps rest 1min
Endurance: 4 rounds row 3min rest 1min (row for max distance)
8 Hang clean 115/75
8 Ring push-ups adv ring dips (rings at muscle up height)
8 K2E
16 Double unders
Tabata Skill: mtn climbers/bar hang/t2b
Block Strength
Muscle snatch 4/4/4/4/4
Snatch grip deadlifts 5/5/5/5
Endurance: Row 1k Run 1k
1 Squat clean thruster 165/110
10 Sit-ups
2 Squat clean thruster 165/110
15 Sit-ups
3 Squat clean thruster 165/110
20 Sit-ups
4 Squat clean thruster 165/110
25 Sit-ups
5 Squat clean thruster 165/110
30 Sit-ups
*continue pattern for 9min*
Skill A: Front squat 2/2/2/2/2
(build up to a heavy double and then complete 5 reps at that weight)
Skill B: 10min emom 2 part snatch
Block Strength
Deadlift 5/3/1 (75%/85%/95%)
Good mourning 10/10/10 (75% of max power clean)
Endurance: 4 Rounds Sled drag 200m Row 400m Rest 2min
Recent Comments