100 Double-unders
50 Hang power cleans 95/65
50 Walking lunge steps
40 S2O 95/65
40 WB Sit-ups 20/14
30 Power snatch 95/65
30 Floor wipers
20 OHS 95/65
20 Bar hop burpees
100 Double-unders
Block Strength
Power clean 1/1/1 85%/90%/95%
20 Box jumps (should be at a height were you have to break into singles)
CG high pull 4/4/4/4
5 Rounds
4 Bear complex 125/85
5 HSPU
10 Pistols
15 Pull-ups
Run 150m
Core Skill: plank 90sec rest 30sec 100 russian twists rest 1min plank 1min
Block Strength
Deadlift 1/1/1 85%/90%95%
Hanging leg raise 5/5/5/5
3 Power cleans 225/135
6 T2B
9 KB swings 70/44
Skill
A) Strict Press 2/2/2/2/2
B) 3 part clean/low to high 1/1/1/1/1
Block Strength
Back squat 1/1/1 85%/90%/95%
Weighted walking lunge 10/10/10 (use a bar in front rack as heavy as you can complete 10 unbroken)
Endurance: 5 Rounds Run 500m Row 500m
Run 400m w/med ball
50 Box jump overs 24/20
25 Deadlifts 155/105(adv 50 185/135)
50 Wall ball shots 20/14
50 Push-ups (adv ring dips)
50 Wall ball shots 20/14
25 Deadlifts 155/105 (adv 50 185/135)
50 Box jump overs 24/20
Run 400m w/ med ball
Block Strength
Strict press 1/1/1
HSPU 5/5/5/5/5
Strict weighted pull-ups 5/5/5/5/5
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
E3MOM 11 Rounds
5 Pull-ups (adv C2B)
5 Power snatch 75/55 (adv 95/65)
5 Burpees (on plate)
Sprint (red curb)
*Partner holds plank (odd rounds) wall sit (even rounds) then switch*
Block Strength
Back Squat 3/3/3 70%/80%/90%
Weighted pistols 5/5/5/5
Endurance: Row 3k
25 Back squat 115/75
3 Rounds
12 Wall ball shots 20/14
15 Sit-ups
25 Front squat 115/75
2 Rounds
12 Wall ball shots 20/14
25 OHS 115/75
1 Round
12 Wall ball shots 20/15
15 Sit-ups
Skill: Squat clean+2 front squat (15min build to a 1rm)
Block Strength
Power clean 3/3/3 70%/80%/90%
20 Box jump 40/30
Clean grip shrug 5/5/5/5
Endurance: 5 Round 150m sled sprint rest is walk back (use bike trail)
21/15/9
Deadlift 225/135
HSPU
-Rest 3min-
30 Clean & Jerks 135/95
Skill: 10min emom 5 mbc thruster 10 russian twists
Block Strength
Power snatch 3/3/3 70%/80%/90%
Snatch grip bent over rows 5/5/5/5
Endurance: Row 5min (warm up) 5 round 1min (fast) 1min rest 5min cool down
50 one-legged squats, alternating
7 muscle-ups
175/115lb. hang power cleans, 10 reps
Scale: 50 air squats 3 rounds 7 jumping pull-ups 7 push-up 10 hang power cleans
Block Strength
Strict press 3/3/3 70%/80%/90% of training max
Strict chin ups 5/5/5/5
Strict hspu 5/5/5/5
Endurance: 4 rounds run 400m rest 2min
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