August 2012

Warm up: 4 minute row, easy pace for 30 seconds, sprint for 30 seconds 3 rounds 2 skin the cats 4 push ups 6 lunges WOD: bench press 5 x 5 3 rounds 15 hang power cleans 135/95 15 burpees Powerlifting: A. 20min to work up to a 1RM weighted pull up B. one attempt max reps strict pull ups […]

Warm up: 400m run 3 rounds 6 shoulder touches 8 air squats 6 ring rows WOD: “Mary” 20min AMRAP 5 HSPU 10 pistols, alternating legs 15 pull ups

Warm up: 500m row 3 DB man-makers, EMOM for 4 minutes *try to increase weight on each round* WOD: 21-15-9 Deadlift 225/155 Thrusters 95/65 Powerlifting: A. In 20 minutes, work up to a 1RM clean grip deadlift B. In 15 minutes, work up to a 1RM shoulder press C1. reverse hypers 3 x 10, rest 30 seconds C2. Russian step

Warm up: 400m run 4 rounds 1 wall walk 2 burpee push ups 3 over the box jumps WOD: “Jack” 20min AMRAP 10 push press 115/75 10 kettlebell swings 24/16 10 box jumps 24″ Enlarge image Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis,

Warm up: 200m run 10 PVC pass throughs then, P1: row 150m P2: max sit ups switch P1: row 150m P2: max PVC OHS switch WOD: In teams of 2 complete the following for time: 60 GHD sit ups 60 DL 225/155 60 double unders 60 OHS 95/65 60 pull ups *athletes must complete each movement before moving

Warm up: 200m run 10 push ups 200m run 10 air squats 200m run 10 sit ups review rowing technique WOD: 500m row x 4 rest 5 minutes between efforts Powerlifting: A. In 20 minutes, find a 1RM high bar back squat B. In 20 minutes, find a 1RM bench press C1. reverse hypers 3 X 10, rest 30 second

Warm up: 400m run Instructor led agility drills 3 rounds 5 burpees 10 second handstand hold WOD: 10 rounds each for time of: 15 push ups 60 yard sprint rest 60 seconds WOD Demo with Benjamin Palmer – video [wmv] [mov] [HD mov]

Warm-up: 400 Meter run or 500 Meter row 3 Rounds: 5 Ring rows 5 PVC Sotts press 5 PVC Snatch balance Workout: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments. Compare to 110529. Powerlifting: “King-Kong” 3 rounds for time of: 1 Deadlift @ 455/300# 2 Muscle-Ups 3 Cleans (full squat)

Warm-up: 250 Meter row 200 Meter run 6 Inch worm push ups 100 Meter run 4 Inch worm push ups 50 Meter run 2 Inch worm push ups Workout: A. Deadlift 5 x 3 reps @12×1; B. Three rounds for time of: 8 Power cleans @135/95# 200 Meter sprint C. Evil Wheels – 30 total reps “Muscle-Ups at

Warm-up: 10 Minute double under drill Workout: For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders 20 Burpees Post time to comments. Powerlifting: A. Clean and Jerk 1 x 5 sets; Rest 2:00 B1. Front Squat 4 x 3 reps @33×1; Rest 2:00 B2. Depth HSPU 4