Monday
Back Squat 90-94/3×3
AMRAP in 14 minutes
14/11 cal row
7 Bar Muscle Ups
50′ HS Walk
Tuesday
OTM for 9 Minutes
SHSPU 40%
Double Unders 50%
Toes to Bar 40%
5 Rounds For Time
200m Run
3/2 Rope Climbs
200m Run
10 Bench Press 185/125lbs
Wednesday
Snatch 80/2×8 OT1:15
AMRAP in 21 Minutes
*alternate 30s Intervals with a partner for each movement
Row Calories (multiply by 2 for score)
Devil Press 50/35s (multiply by 5 for score)
Double Unders (divide by 5 for score)
Thursday
3 sets
1500m Row @ 80% of 5k pace
500m Row @ 5k pace
Rest 2 minutes
then For Time
3 minute accumulated Hang From pull up bar
Straight into
3 sets
400′ Farmers Carry 50/35s
200′ OH Carry 50/35s
Friday
Veterans Day
Thank you to all of our Veterans and Active Duty Military Personnel!
Jack
AMRAP in 20 Minutes
10 Push Press 115/85lbs
10 KB Swings 24/16kg
10 Box Jumps 24/20
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
jack.jpeg
Saturday
5 Rounds For Time
30/22 Cal Row
20 Wall Balls 20/14lbs
10 Strict Pull Ups
Sunday
Teams of 2
200/150 Cal Bike (split)
400m SB Carry 100/80#…bag doesn’t touch ground
800m Run (together)
400m SB Carry 100/80#…bag doesn’t touch ground
200/150 Cal Bike (split)
