September 2018

Changing Clean & Jerks Build Up E2:30MOM 3 Power Cleans to 3 Push Jerks 2 Hang Clean & Split Jerks 1 Power Clean & Push Jerk 3 Hang Cleans to 3 Split Jerks 2 Power Clean & Push Jerks 1 Power Clean & Split Jerk For Time: Run 200m 12 Cleans 95/65 RX+ 115/75 MRX 75/55 12 Shoulder […]

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups Wear a 20/14lb Vest if able U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds

DeadLifts & Power Cleans E2MOM Deadlifts 3 – 2 – 1 – 1 Power Cleans 3 – 2 – 1 – 1 8min AMRAP: 8 DeadLifts 185/125 RX+ 225/155 MRX 135/95 6 Over Bar Burpees 4 Power Cleans 2 Ring Muslce-Ups OR 6 Chest to Bar MRX 6 Pull-Ups REST 4min / Reduce Weight 4min AMRAP: 8 DeadLifts 135/95 RX+

Overhead Squats E3MOM 10 – 5 – 8 – 5 “Terriffic Tabata” by DB Tabata Goblet Squat 70/53/35lbs Rest 1 minute/rotate Tabata Push Press 55/35 or 75/55 or 95/65 Rest 1 minute/rotate Tabata Front Squat 55/35 or 75/55 or 95/65 Rest 1 minute/rotate Tabata Kettlebell Swings 70/53/35lbs Rest 1 minute/rotate Tabata Wallball Shots 20/14 to 10/9′ clear line The Tabata interval is 20 seconds of work followed

Thrusters E2MOM 3 – 2 – 2 – 1 – 1 – 1 For Time: 10 Toes to Bar 10 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 400m Run 10 Sumo Deadlift High Pull 10 Toes to Bar 500m Row or 1.2km Assault Bike 10 Hang Power Cleans 10 Front Squats 400m Run 10 Front Squats

Hang Power Snatch & Split Jerks E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Split Jerks 3 – 2 – 1 – 1 4 Rounds For Time Of: 6 Hang Power Snatch 135/95 RX+ 155/105 MRX 95/65 12 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 6 Split Jerks (alt lead leg) 18 WallBall Sit-Ups (unanchored)

Front Squat E3MOM 8 – 4 – 6 – 2 – Max Reps 4min AMRAP: 8 Front Squats 95/65 RX+125/85 MRX 75/55 4 Bar Muscle-Ups or 8 Chest to Bar Pull-Ups REST 2min 3min AMRAP: 6 Power Cleans 3 Ring Muscle-Ups or 6 Chest to Bar REST 2min 2min AMRAP: 4 Hang Squat Cleans 2 Bar or Ring Muscle-Ups or 4 Chest to Bar Core & Single Leg Development 10

“T” 5 Rounds For Time Of: 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter sprint REST 2min After Each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine

Strict Press E3MOM 10 – 5 – 8 – 5 For Time: 20 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise or 5 WallWalks 400m Run or Row 20 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55 100 Doubles 20 Dips RX+ Strict (ring or bar dips for all) 400m Row or Run (opposite of start) 20 Barbell Push-Ups

E2MOM Power Clean 4 – 2 Hang Power Clean 4 – 2 Hang Squat Clean 3 – 2 – 1 For Time: Buy-In = 25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 DeadLifts 155/105 RX+ 185/125 MRX 115/75 10 Hang Power Cleans 400m Run or Row or 1km Assault Bike 10 Power Cleans 10 Hang Squat Cleans 400m Run or Row or 1km