Elizabeth
21/15/9
Clean
Ring Dip
Skill: Clean
November 20, 2012
11/20/12
9 Rounds
5 Handstand Push ups
5 T2B
5 Burpee Pull Up
Skill: Snatch Balance 3-3-2-2-2-1-1-1-1
After Party: Shuttle run/Double Under
November 19, 2012
11/19/12
25 Pull Ups
50 Deadlifts (@135/95)
50 Push Ups
50 Box Jumps
50 Floor Wipers w (135/95)
50 KB Clean and Press (35/26) KB must touch the ground on every rep
25 More Pull Ups
November 17, 2012
11/17/12
- ADAMBROWN
- 295 pound Deadlift, 24 reps
- 24 Box jumps, 24 inch box
- 24 Wallball shots, 20 pound ball
- 195 pound Bench press, 24 reps
- 24 Box jumps, 24 inch box
- 24 Wallball shots, 20 pound ball
- 145 pound Clean, 24 reps
- Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.
He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
November 16, 2012
11/16/12
400m run (buy in)
3 Rounds
25 front squat 135/95
10 ring dip
50 sit up
10 ring dip
25 back squat 135/95
5 Burpees
400m run (cash out)
After every round the weight on the front squat and back squat will decend
After Party: 10×3 Hang power snatch/Abb after party-Tabata Plank/L sit
November 15, 2012
11/15/12
20 wall ball 20/16
10 kb swings 70/54
20 sdlhp 70/54
broad jump/jump rope
15 wall ball 20/16
10 kb swing 70/54
15 sdlhp 70/54
broad jump/jump rope
10 wall ball 20/16
10 kb swing 70/54
10 sdlhp 70/54
10sdlhp
Skill: 5×1 Clean and Jerk
November 14, 2012
11/14/12
12 min AMRAP
2/1/2/4/1/4/6/1/6 etc
Hang Clean 155/95
Push Jerk 155/95
Box jump 24/20
Complete 2 hang clean followed by 1 push jerk and then 2 box jump. The progression will continue 2,4,6, and so on the push jerk remain at 1
Skill: Split Jerk 3×5
November 13, 2012
11/13/12
T-Rex 5 Rounds AMRAP
3 Bear complex
6 Man maker
9 Burpees
Skill: Overhead Squat 6×3
After party: Broad jump/Double under
November 12, 2012
11/12/12
“Murph”
run 1 mile
100 pull ups
200 push ups
300 squats
run 1 mile
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Rules (partner workout)
-Both partners must complete the runs at the same time. They will carry one wall ball. If the wall ball is dropped at any point during the run there will be a 10 burpee penalty
-While one partner is working the other is resting. You can trade off as mush as you want
– Have fun!!! And remember all those brave men and woman that have served our great country
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