July 2019

Thruster Build Up E2MOM 3 – 1 – 2 – 1 – 1 For Time: 5 Thrusters 115/75 RX+ 135/95 MRX 95/65 10 WallBall Sit-ups 20/14 MRX 14/10 200m Run or ROW or .5k Assault Bike 10 Thrusters 20 WallBall Sit-ups 400m Row or RUN or 1k Assault 15 Thrusters30 WallBall Sit-ups 800m Run or ROW or 2k Assault Bike 10 Thrusters 20 WallBall Sit-ups or 1k Assault Bike […]

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24 MRX 20/12 5 Toes to Bar Rest 2min 2min AMRAP: 5 Deadlifts1 Rope Climb 15′ or 10 Pull-Ups MRX 10′ or 10 Ring Rows Rest 2min2min AMRAP: 10 Russian

Power Clean & Shoulder to Overhead – Hang Power Clean & Shoulder to Overhead E2MOM 4 Power Clean & Shoulder to Overhead 4 Hang Clean & Shoulder to Overhead 3 Power Clean & Shoulder to Overhead 3 Hang Clean & Shoulder to Overhead 2 Power Clean & Shoulder to Overhead 2 Hang Clean & Shoulder

“VIOLA” 20min AMRAP: 11 Power Snatch 95/6517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an IED. Originally from Keller, Tx, Viola was an engineer assigned to the 3rd Bn, 7th SF Group at Eglin AFB, Fl. He was awarded numerous

Squats E2MOM Overhead Squat 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up To a Heavy 1rep each lift and continue to build up throughout all lifts without having to drop back down in weight** “Double Jump Delerium” by DB 3min AMRAP: 11

“The Running Chipper” by DB For Time: 200m Run10 Muscle-Ups Bar or Ring MRX Rupee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs MRX 20/10 400m Run40 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 600m Run50 Doubles or Ski/Mogul Jumps Over Kettlebell 400m Run40 Hand Release Push-Ups400m Run30 Toes to Bar200m Run20 WallBall Burpees 20/14lbs

“McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jump or Step-Ups Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth

Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3 Rounds For Time:21 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 15 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55 9 Bar Dips RX+ Ring Dips (Muscle-Up into)6 Handstand

Snatch (Squat or Power) E2MOM 3 – 3 – 2 – 2 – 1 – 1 *work TnG on 3-2 rep sets* 12min Ascending AMRAP: 1 Snatch 115/75 RX+ 155/105 MRX 95/65 1 Muscle-Up (ring or bar) RX+ 1 Strict Muscle-Up 10 Double Unders MRX 1 Chest to Bar Pull-up 2 Snatch 2 Muscle-Up (ring

Bench Press E3MOM 5 – 5 – 3 – 5 – 2 18min AMRAP: 45 Handstand Push-Ups MRX Hand Release Push-Ups 45 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 45 Bar Facing Burpees 45 calorie Row or Assault Bike 45 Shoulder to Overhead45 Pull-Ups RX+ Chest to Bar Flexibility Development 2 x 30sec Couch Stretch or