A. Overhead Squats
3 x 6 @60%
B. 12 min AMRAP
5 GHD sit ups
7 Back Extensions
9 OHS (95/65)
*Scale: Ab mat sit ups and Good Mornings w/ OHS weight
17 October 2018
“Fender Bender”
For Time: In teams of 3, 30 min Time Cap:
400m Sandbag Run (together), then
3 Rounds
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks
400m Sandbag Run (together), then
2 Rounds
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks
400m Sandbag Run (together), then
1 Round
30 Deadlift (135/95#)
25 Hang Power Cleans
20 Push Jerks
16 October 2018
A. Bench Press
4 x 6 @ 65%
B. 5 Rounds for Quality:
10 Hollow Rocks
10 V-ups
10 Tuck ups
10 sec Hollow Hold
1 min rest
15 October 2018
A. 15 min Getting Inverted (HSPU; Handstand Hold; Handstand walk….)
B. 5 attempts at each of the following:
Broad Jump 50ft in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict handstand push-ups (freestanding, if possible)
12 October 2018
A. Skill Work – Athlete’s choice
B. For Time:
21-15-9
Burpees
KB Swings (53/35#)
Box Jumps (24/20″)
11 October 2018
A. Front Squat
4 x 5 @ 75%
B. 2 Rounds, for Max Distance
Row/Bike 1 min
Rest 1 min
Row/Bike 1 min
Rest :50 seconds
Row/Bike 1 min
Rest :40 seconds
Row/Bike 1 min
Rest :30 seconds
Row/Bike 1 min
Rest :20 seconds
Row/Bike 1 min
Rest :10 seconds
10 October 2018
A. 15 mins Skill Work – Pistols
B. “Dean”
For Time:
21-15-9
Pull-ups
Pistols
KB Swings (53/35#)
Dedicated to Cpl Dean John (25) REME who died in an explosion on 15/3/09. He was married to Wendy and father to three sons – Ethan, Harvey and Dylan.
