M-1: 10:00 EMOM 2 Power Cleans *First rep has a 3 count pause right off the floor *Start at +5/10lbs from last week, or 83% of 1RM M-2: 25:00 AMRAP 20 Push Ups 30 Butterfly Sit Ups 800m Run *For athletes who are unable to run, sub 40 Cal Row Extra Credit: 12:00 For Quality Row 1:30@6 Squat Flow 8 Goblet Squats, controlled eccentric 10 Banded Archer Pulls/side
First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.
M-1: Push Press 10:00 EMOM 2 Reps --2:00 Transistion-- 4 Sets of 8 Every 1:30 *Start at +5lbs from last week or 80% *Start sets of 8 at +5lbs from last week or 70-80% of today's heaviest M-2: Farmer's Walk 4 Sets of 50m As Heavy As Possible Extra Credit: 12:00 For Quality Assault Bike 1:30@6 PVC Flow 10 Banded Steps/side :30 Side Plank/side
All members are invited to Bring a Friend to any class, all day Thursday 4/26/18. M-1: 10:00 EMOM 2 Hang Power Cleans *Start at 80% M-2: "The Chief" with a Partner 15:00 AMRAP 3 Power Cleans 135#/95# 6 Push Ups 9 Air Squats *Alternate rounds with a partner L2: Scale to a weight you can do one rep right after another on the cleans L1: Modified Push Ups Extra Credit: 4 Sets For Quality: 10 Half Kneeling Landmine Press/side 10 Landmine Rows/side :30 - 1:00 Hollow Rock/Hold
M-1: 15:00 EMOM a) 5 C2B Pull Up @x131 (L2: Chin Ups L1: Ring Rows) b) 5 Strict Ring Dips @31x1 Pace Starts at Top of Dip (L2: Negative L1: Push Up) c) 20 Superman Extensions with Pause at Top (L2: :30 Superman Hold) M-2: 6 Sets of 200m Run on the 2:00 Extra Credit: 12:00 For Quality: Row 1:30 @ 6 Squat Flow 8 Goblet Squats, slow eccentric 10 Banded Archer Pulls
M-1: Paused Snatch Pull + Paused Snatch + Hang Snatch 8 Sets of 1 *3 Count Pause, on the way up from the ground, below the knee *Start at +5/10lbs from last week or 65%, and build M-2: 10:00 AMRAP 35 Double Unders 9 Power Snatces 95#/65# *Choose weight that allows for Snatches to be done in no more than 3 sets
L2: 35 DU Attempts L1: 70 Single Unders Extra Credit: 12:00 For Quality 1:00 Jump Rope Triplanar Pigeon :10/ea.
5 Russian KB Swings 4 KB SDLHP 3 KB Swings 10 Hollow
M-1: Split Jerks
10 Sets of 1 *Start at 75% of 1RM *Build to a Heavy M-2: 21-15-9 Calorie Row Push Press 115#/75# --9:00 Time Cap-- *Choose weight that allows for the first set to be done in no more than 3 sets Extra Credit: 5 Rounds @ 7-8: Row 500m Run 400m
Patrick Daniel Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed on April 22, 2004, in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. 7 Rounds 7 Deadlifts 315/225 200 M Sprint 15 Pull-ups :45 Sec