1 Round Kelly
Run 400m
30 Box jump 24/20
30 Wall ball shots 20/14
1 Round Naughty Nancy
Run 400m
25 OHS 140/95
1 Round Eva
Run 800m
30 KB swings 70/44
30 Pull-ups
Block Strength
Strict press 5/3/1 (75%/85%/95%)
3 Rounds Max reps kipping hspu
Weighted pull-ups 5/5/5/5/5
8 Rounds
Run 200 meters
11 Burpee Dead Lifts (120)
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
17 wall ball shots 20/14
17 push-ups
17 goblet squats
50 foot bear crawl
100m waiter carry (odd rounds)
100m plate carry (even rounds)
50 foot broad jump
Block Strength
Back Squat 3/3/3 (70%/80%/90%)
Pistols 10/10/10 (adv weighted pistols)
Front rack lunge w/bar 10/10/10
5 Deadlift (body weight)
3 HSPU
1 Power Clean and Jerk (body weight)
Skill A) Sally up Sally down
Skill B) Clean and Jerk technique
Block Strength
Bench Press 3/3/3 (70%/80%/90%)
Ring push-ups 10/10/10
Endurance: 4 Rounds run 300m w/ sled rest 1min Run 300m (rest 2min between rounds
Hearts-Pull-ups
Spades-Box jumps 24/20
Diamonds-Sit-ups
Clubs-KB swings 53/35
*Every 30sec a card will be pulled you must complete reps dictated by card and movement*
Core Skill: 100 rolling planks 100 russian twists
Block Strength
Power clean 3/3/3/ (60%/80%/90%)
CG Shrug 3/3/3/3/3
12 Front squat 125/85
9 Push jerk 125/85
6 Power snatch 125/85
Skill: Snatch grip press 3/3/3/3/3/3
Block Strength
Strict press 3/3/3 (70%/80%/90)
4 Rounds max reps hspu rest 2min
Chin-ups 5/5/5/5/5
Endurance: Row 1min Rest 1min Row 2min Rest 2min Row 4min Rest 3min Row 5min (max distance)
18min AMRAP
18 K2E
18 Hang clean and Jerks 95/65
9 Lateral bar hop burpees
9 Box jump overs
18 KB Swings
18 Double-unders
26min AMRAP
Farmers carry (buy in)
Row (20 strokes)
Plate G2O 45/25
Walking lunges
SDLHP 53/35
DB sit-ups
Tire flips
*This will be completed in teams of 4 or more*
Block Strength
Back squat 5/5/5 (65%/75%/85%)
Weighted pistols 6/6/6/6
7min AMRAP
7 Ring dips (adv 2-muscle-up double dip)
6 Back squat (135/95)
7 Burpees
-Rest 3min-
7min AMRAP
7 Pistols
6 Hang cleans (135/95)
7 Push-ups hr
Skill: Push jerk 4/4/4/4
Block Strength
Bench press 5/5/5 (65%/75%/85%)
Ring push-ups 10/10/10
Endurance: 6 Rounds Run 200m w/sled/walk back/rest 2min
*try to add weight with every round while still maintaining good run pace*
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