3 Rounds:
100m Farmer Carry
100m Front Rack Carry
50m/50m Single Arm Overhead Carry
Rest 2 Minutes Between Rounds
5 Rounds for time
12 Deadlifts
9 Hang cleans
6 Front squats
20 Box Jumps
TC: 20 minutes
Scaling weight:
As heavy as you can for unbroken sets on the barbell
3-5 Sec Hold at top
3-5 Sec Negative each rep
3 Rounds For Time
800m Run
10 Back Squats
TC: 20 minutes
L1: 45/35
L2: 135/95
L3: 185/125
5 x 5
12 Minute AMRAP
50 Double-unders
5 Toes to Bar
1 Thruster
50 Double-unders
5 Toes to Bar
2 Thrusters
50 Double-unders
5 Toes to Bar
3 Thrusters
etc…
Score: Total thruster reps
L1: 45/35
L2: 95/65
L3: 115/85
Hollow body hold
5 x 30-60 second
In Teams of Two,
For Time
100 DB Push press
100 DB Front Squats
100 DB Devil press
One partner runs 400m while other partner works on accumulating reps.
TC: 30 minutes
Score: Time
L1: 15/10
L2: 35/25
L3: 50/35
Increase weight each set
24 Minute EMOM
1- 10 Power Snatch
2- 15 Toes to Bar
3- 20/16 Cal row
4- Rest
Scale weight/reps in order to go unbroken for the full EMOM, and complete within the minute.
L1: 40 sec work/20 sec rest each minute
Score: Weight
For time
1 Mile Run
50 Kettlebell Swing
30 Slam ball
1000m Row
TC: 18 minutes
Score: Time
L1: B/P
L2: G/Y
L3: R/G
Score: Weight
5 rounds for time
20 Bar facing Burpees
10 Hang cleans
10 Shoulder to overhead
Rest 30 seconds
TC: 20 minutes
L1: 45/35
L2: 115/85
L3: 135/95
All reps must be unbroken (no drop from the top)
Scaling Options
Beginner
6 @ RPE 5
6 @ RPE 6
6 @ RPE 7
2 x 6 @ RPE 8
15 Minute AMRAP
40 Double-unders
10 Wall balls 20/14 lbs
10 Chest to Bar
Score: Rounds & reps
L1: jumping pull-up; single under
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
In teams of 2
10 rounds for time
10 C2B or BMU
10 Power Cleans
18 Bar facing burpees
200m Run
L1: 45/35; jumping pul-lup
L2: 135/95 lbs; C2B
L3: 165/105 lbs; BMU