M1) Snatch 10 Min EMOM Option A: 1 High Hang 1 Hang Below the Knee @60% 1 OHS Option B: 1 Hang Power Snatch 1 Below the Knee Power Snatch @50-60% Option C: 2 Hang Power Snatch @55% M2) Aerobic Capacity work 4 Rounds: Option A: 500m Row 400m Run 24 Cal Bike Option B: 500m Row 400m Run 14/12 Cal Bike Option C: 500m Row 300m Run :20 Max Cal Bike Round 1: Easy Pace athletes can maintain for a long period Round 2: It is work and we are breathing good, but it feels like we still ha
M1) A) Seated Strict Press (Barbell) 3 Waves: 8-6-4 Build B) Push Up :15 Sec Max Push Ups between each set of Strict Press M2) Test Rounds :20 Max Effort Sets to Determine AMRAP :20 Work :40 Rest 1: DU/SU 2: Rus KB Swing 70/53 or 53/35 3: Air Squats M3) 3 Sets: Set 1: 4 Min AMRAP DU/SU Rus KB Swing Air Squat Rest 1 Mins Set 2: Rus KB Swing DU/SU Air Squat Rest 1 Min Set 3: Air Squat Rus KB Swing DU/SU
M1) Upper Body Pull 4 Sets: Option A: 4 Weighted Strict Pull up @70% of 3RM 8 Feet Elevated Inverted Row 12 Barbell High Row Option B: 1-3 Strict Pull up BW 8 Feet Elevated Inverted Row 12 Barbell High Row Option C: 8 Ring Face Pull 8 Ring Row 12 Barbell High Row M2) Anaerobic Work 6 Sets: 1:2 Work to Rest Ratio Option A; 10/8 Cal Row 5 Burpee Over Row 3 Squat Clean @65% 1RM Clean Option B: :20 Max Cal Row 5 Burpee 3 Front Squat @55% 1RM Clean Option C: :20 Max Cal Row 5 Burp
Arm Pfc. Jonathon Yanney, 20, of Litchfield, Minn.; assigned to the 1st Battalion, 17th Infantry Regiment, 5th Stryker Brigade Combat Team, 2nd Infantry Division, Fort Lewis, Wash.; died Aug. 18 in Arghandab, Afghanistan, of wounds sustained when an improvised explosive device detonated near his unit. 5 Rounds 30 Double Unders 20 Clean and Jerks 95/65 10 Cal BIke
M-1: Reverse Grip Bench Press 3 Waves: 15-10-5 Build Each Wave M-2: AMRAP 5:00 Sandbag Over The Rack M-3: 2000m Row w/Death by Burpee At 3-2-1 GO! Athletes will begin rowing their distance from 0:00-1:00, at the 1:00 mark they will stop rowing and complete 1 burpee and then continue rowing. At the 2:00 min mark they will complete 2 burpees and then continue rowing. This will continue every minute on the minute with the ascending number of burpees matching the minute. Athletes
M-1: Hang Snatch EMOM 10:00 2 Reps @ 60% of 1RM M-2: Romanian Deadlift 5 Sets of 4 Reps @ 70% of 3rM M-3: 6 Rounds for Time 10 KB/DB Double Front Rack Lunge 50/35# 10 Toes to Bar 10 Wall Ball Shots 30/20# Option B: 35/25# on Lunges Knees to Elbows 20/14# on WBS Option C: Goblet Lunge Straight Leg Situp 14/10# WBS Goal here is to remain steady, find a rhythm and a pace and stay with it.
M-1: 4 Sets: a) 8 Hanging Leg Raises @1310 Tempo Scale to a knee raise or max effort knee raise hold b) 20 Superman Swimmer Kicks Scale to a :30 hold c) 8/side Side Plank Powell Raise M-2: Every 4:00 for 32:00 (8 sets) Option A: 250m Row 200m Run 40 DU Option B: 200m Row 200m Run :30 Max DU or SU Option C: 150m Row 200m Run :30 Max SU
M-1: 4 Sets: 12 Seated Dumbbell Press (build to heavy) 8 Ring Push ups @ 1310 Tempo Option B: 8 Push Ups @1310 Tempo Option C: 8 Band Assisted Push Ups @ 1310 Tempo M-2: Test Round For this work out we will be testing :20 Sec max sets to help us establish rep schemes for the workout. Test 1 round of each movement to establish reps Work :20 Rest :40 1 Test of each Movement 1: Hang Squat Clean 115/85 95/65 75/55 Movement 2: Push Press *Same weight options as above* Movement 3: