Skill:
Dumbbell Clean & Jerk
Workout:
5 Rounds
12 Dumbbell Clean and Jerk (50/35)
12 Pull Up
Rx+ Chest To Bar
Extra Credit:
3 Sets:
20 Banded Tricep Extensions
20 Banded Good Morning
Recovery:
Lacrosse Ball Roll Shoulders
Banded Bully Stretch
You Want Some Mo:
25-20-15-10-5
GHD Sit Up
Wall Ball (20/14)
Strength:
4 Rounds
8 Barbell Lunge Landmine Press (per arm)
12 Barbell Landmine Row
12 Hollow Rock
Workout:
In Teams of 3
50-35-20
Overhead Squat (75/55)
Calorie Ski
Recovery:
Foam Roll Lats
Banded Ankle Mobility Stretch
You Want Some Mo:
100 Double Under
80 Kettlebell Swing (53/35)
60 Push Up
Skill:
Movement Review
Workout:
4 Rounds
40 Double Under
20 Toes to Bar
10 Burpees
Extra Credit:
3 Sets:
12 Dips
12 Ring Row
Recovery:
Cobra Pose
Calf Smash on Kettlebell
You Want Some Mo:
9 min As Many Rounds As Possible
12-9-6
Barbell Push Press (95/65)
Box Jump Over (24/20)
*(12-9-6) = 1 Round
Strength:
15 min to Establish
3 Rep Max Hang Power Snatch
Accessory:
3 Sets
12 Dumbbell Step Ups
8 Banded Vertical Jumps
Workout:
2 Rounds
1 min Max Calories on Bike
Rest 3 min
*Score it Total Calories
Recovery:
Straddle Stretch
Foam Roll Legs
You Want Some Mo:
3 Rounds
Max Rep Ring Muscle Up
Goal is 20+ for Men and 12+ for Women
Sub: Bar MU, Chest to Bar, Chin Over Bar
Skill:
Group Prep
& Workout Pacing
Workout:
1 Mile Run
2k Row
1 Mile Run
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
Extra Credit:
3 Rounds
10 Strict Pull Up (or 5 Negatives)
20 Band Resisted Sit Up
Recovery:
Couch Stretch
Banded Hamstring Stretch
You Want Some Mo:
Hang Power Clean + Hang Squat Clean + Squat Clean
1+1+1 @ 60%
1+1+1 @ 65%
1+1+1 @ 70%
1+1+1 @ 75% (3 Sets)
Skill:
Movement Review
&
Rope Climb
Workout:
4 Rounds
3 Minutes to Complete
20/15 Cal Row
6 Sandbag O’ Shoulder (150/100)
3 Rope Climbs
Max Rep Burpees
3 Minute Rest
Extra Credit:
3 Rounds
5 3 Sec. Negative DB Presses
10 Cal Ski Erg Tricep Extension
Recovery:
Psoas Smash
Straddle Stretch
You Want Some Mo?
6 Rounds
:45 Max Cal Bike
:30 Rest
Strength:
20 Minutes To Work Up To A
Heavy 4 Rep Push Press
Then 3 Set Of 4 @90%
Workout:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Sumo Deadlift High Pull (95/65)
Extra Credit:
3 Rounds
10 Dumbbell Hammer Curls
10 Dumbbell Curls
Recovery:
Foam Roll Upper Back
Cobra Stretch
You Want Some Mo?
Squat Snatch 6 Mins Every Min On The Min
@70%-75% Of 1 Rep
Min 1 5 Squat Snatch
Min 2 4 Squat Snatch
Min 3 3 Squat Snatch
Skill:
Group Prep
&
Warm Up
Workout:
3 Rounds
400m Run
30 Dumbbell Hang Clean & Jerk (50/35)
200m Run
10 Dumbbell Hang Clean & Jerk
1 Min Rest After Round
*Alternate arms every 5 Reps
Extra Credit:
3 Rounds
:45 L-sit
5 Wall Climbs
Recovery:
Frog Pose
Foam Roll Lats
You Want Some Mo?
For Time:
100 Deficit Push Ups (45x2/2x25)
10 Minute Time Cap
Strength:
Back Squat
15 Minutes to Complete
(6-4-4-2-2-2)
Workout:
15 Minutes As Many Rounds As Possible With Partner
20 Wall Balls (20/14)
10 Box Jumps (24/20)
You Go, I Go
Extra Credit:
3 Rounds
16 BirdDogs
:30 Russian Twist
Recovery:
Foam Roll Hamstrings
Couch Stretch
You Want Some Mo?
3 Rounds
20 Double Kettlebell Suit Case Deadlifts
75 Double Unders
Skill:
Handstand Push Up Review
Workout:
20-15-10
Power Cleans (135/95)
Handstand Push Ups
*5 Bar Muscle Ups After Each Set
RX+ 155/105
Extra Credit:
3 Rounds
20 Hollow Rocks
10/10 Dumbbell Rows
Recovery:
Banded Lat Stretch
Banded Bully Stretch
You Want Some Mo?
2 Rounds
500m/400m Row
400m Run
25/20 Cal Bike
2 mins Rest Between Rounds
Skill:
Group Prep
&
Movement Review
Workout:
8 Rounds
200m Run
11 Dumbbell Deadlifts 60#/ 40#
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.
He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.
Post Workout:
5 Sets
:30 Russian Twist
10 Weight Knee Tucks
Recovery:
Pigeon Pose
Banded Hamstring Stretch
You Want Some Mo?
6 Minutes Of
:30 Max Cals on Bike
:30 Rest
Skill:
Movement Review
Workout:
With a Partner
2 Rounds
24 Burpees
24 Thruster (115/75)
24 Burpee
24 Power Snatch (115/75)
24 Burpee
24 Push Jerk (115/75)
24 Burpee
24 Hang Squat Clean (115/75)
24 Burpee
24 Overhead Squat (115/75)
*Alternate Reps Every Burpee 1/1
**Alternate Barbell Work Every 6 Reps
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
Recovery:
Hang Out, Have a Beer, Make some Conversation
Skill:
Sled Push
Workout:
5 Rounds
15/12 Calorie Bike
10 Strict Pull Up
15 Push Up
30’ Sled Push (135/90)
RX+ Wear a Vest, Sled (180/135)
Extra Credit:
3 Sets:
12 Seated Banded Rows
12 Reverse Dumbbell Fly
Recovery:
Foam Roll Hips
Scorpion Stretch
You Want Some Mo:
Every 1:30 for 8 Rounds
2 Split Jerk @ 70%
Strength:
20 min to Establish
1 Rep Max Front Squat
Workout:
In Teams of Three
20 min As Many Rounds As Possible
3 Devils Press (50/35)
30’ Lunge (50/35)
3 Devils Press
Recovery:
Barbell Smash Quads
Banded Hamstring Stretch
You Want Some Mo:
3 Rounds
20 Burpee
5 Ring Muscle Up
Skill:
Group Prep
Workout:
5 Rounds
20 Kettlebell Swing (53/35)
120m Shuttle Run
*40m Out and Back, 20m Out and Back
Extra Credit:
3 Sets:
10 Glute Ham Raises
1 min Side Plank per Side
Recovery:
Reverse Hyper 3x10
Foam Roll Back
You Want Some Mo:
21-15-9
Cal Row
Cal Ski
Cal Bike
*100 Double Under After Each Set
Skill:
Shoulder To Overhead
Workout:
15 Minute As Many Rounds As Possible With Partner
5 Shoulder To Overhead (205/145)
15 Pull ups
200m Run
Extra Credit:
3 Rounds
10/10 Dumbbell Front Raises
30 Sec. Tuck Hold
Recovery:
Foam Roll Back
Lacrosse Ball Lats
You Want Some Mo?
800m Sled Drag 90/45
Strength:
4 Sets
10 Barbell Bent Over Row
10 Dips
10 Band Resisted Kettlebell Swings
Workout:
80-70-60-50-40
Double Unders
*10 Burpees after Each Set
Recovery:
Foam Roll Back
Lacrosse Ball Chest
You Want Some Mo?
3 Rounds
80 yard Farmer Carry (50/35)
10 Double Dumbbell Snatch (50/35)
1 Min Rest
Skill:
Movement Review
Workout:
20 Minute Every Minute On The Minute
Min 1 -15/12 Cal Row
Min 2 -5 Sandbag Over The Shoulder
Min 3 -15/12 Cal Ski Erg
Min 4 -Rest
Extra Credit:
3 Sets
10 Plank Kettlebell Slide
10/10 Kettlebell Upright Row
Recovery:
Foam Roll Lats
Frog Pose
You Want Some Mo?
”Dumbbell Grace”
30 Clean And Jerk (50/35)
Strength:
20 min to Complete
Deadlift
1-10-1-10-1
Workout:
4 Rounds (each)
12/10 Bike Cals
15 Wall Balls (20/14)
Extra Credit:
3 Sets:
1 Minute Front Rack Hold
60Ft Broad Jump
Recovery:
Couch Stretch
Foam Quads
You Want Some Mo?
2 min Run
1 min Walk
3 Min Run
1 Min Walk
4 Min Run
Skill:
Toes To Bar
&
Movement Review
Workout:
3 Rounds
20 Box Jumps (24/20)
20 Push Press (115/75)
20 Toes To Bar
Extra Credit:
3 Rounds
12 Dumbbell Bench Press
12 Dumbbell Skull Crusher per Arm
Recovery
Foam Roll Upper Back
Banded Chest Opener
You Want Some Mo?
Back Squats
5 Sets of 5 @ 65%
