4 rounds
11 power cleans 165/105
11 box jumps 24/20
-44 wall ball shots 20/14-
4 Rounds
11 deadlifts 165/105
11 hr bar hop burpees
Skill: thruster 2/2/2/2/2
Block Strength: 3 rounds 15 t2r 30 russian swings 45 russian twits
March 3, 2014
6 Rounds
Run 250m
3 rope climbs (scale 3 pull-ups)
12 t2b
20 walking lunge 45/25
Skill: rope climb technique
Block Strength: muscle up pratice
February 28, 2014
2min AMRAP (8 rounds)
8 ring push ups
8 hang cleans 115/75
8 plate burpees
8 sdlhp 70/53
broad jump
Block Strength
Front squat 2/2/1/1 80%/90%/95%/100% of training max
15min emom 2reps @80%
February 26, 2014
4 Rounds
Run 400m
15 pull-ups (adv 3 ring muscle-ups)
25 sit-ups
15 ring dips (adv 3ring muscle-ups
Skill: shoulder/hamstring mobility
Block Strength
deadlift 2/2/1/1 @80%/90%/95%/100% (training max)
15 min emom @80%
February 25, 2014
13min AMRAP
6 deadlift 185/115
3 roll-outs
4 front squat 185/115
3 roll-outs
2 jerks 185/115
Skill: 10min emom 3reps snatch
Block Strength
power clean 1 rep @80%90%/95%/100%
15 min emom @80%
Endurence: 100m sled sprint rest walk back (6 cycles)
February 24, 2014
Filthy Fifty
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Back Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
Block Strength
Strict press 2/2/1/1 reps @ 80%/90%/95%/100% (of training max)
15min emom@ 80%
February 21, 2014
“Smykowski”
For time:
Run 6k (35min cap)
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.
U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.
Block Strength
2 reps front squat @ 70%/80%/85%/90%
12min emom 3 reps @70%
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