14 minute EMOM:
ODD: 8 bench press
EVEN: 1 turkish get up (1R/1L)
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
5 rounds for time:
21/15 calorie echo bike or ski
1 round of DB “DT”
L1: 25/15+
L2: 35/25+
L3: 50/35+
3 rounds for time:
35/30 calorie row
200m farmer carry
4 rope climbs
18-20 minutes
Accessory: 3 x 15 banded glute bridge
Compare to 190114
For time:
50 double unders
30 hang power cleans
30 push-ups
75 double unders
20 hang power cleans
20 push-ups
100 double unders
10 hang power cleans
10 push-ups
L1: 45/35, keep same weight
L2: 95/65; 115/85; 135/95
L3: 115/85; 135/95; 165/125
18-20 minutes
3 x 10 banded face pulls
10 minute AMRAP:
3 Front Squats
3 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups
9 Front Squats
9 Burpee Pull-ups
[Add 3 Reps Per Round]
L1: 45/35
L2: 95/65
L3: 115/85
3 minutes rest
Max Effort 1-Mile Run
22 minute AMRAP:
200m run
22 slam balls
20 toes to bar or hanging knee raise
22 calorie echo bike or bike Erg
20 single arm DB hang clean and jerk (11R/11L)
22 DB weighted sit-ups
Finisher:
400m farmer carry
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
For 9FITTERS: 10 strict press or 15 push-ups
12 minute EMOM:
1 power snatch
+ 1 hang power snatch
Work your way up to a heavy complex
3 rounds for time:
200m sled pull
25 sit-ups
12 bench press
5/3 ring muscle ups
L1: 45/35; 10 ring dips; jumping muscle ups
L2: 95/65; 3×45/2×45
L3: 135/95; 4×45/3×45
Complete all reps on weaker side, then repeat on stronger side
Accessory: 3 x 15 frog pumps
18-20 minutes
15 minute AMRAP:
350m row or ski
15 deadlifts
20 single-leg squats, alternating
L1: 40 air squats; 95/65
L2: 205/135
L3: 225/155
18-20 minutes
3 x 8 single arm high pull between sets of strict press
Then, complete pendlay row
For time:
1*2*3*4*5*6*7*8*9*10
Burpee box jumps
Hang power clean
*6 toes to bar
L1: 45/35
L2: 115/85
L3: 155/105
Accessory: 3 x 10 DB stiff legged deadlift
18-20 minutes
5 x 1 minute AMRAP:
1. Calorie echo bike or ski
2. Thrusters
3. KB swings
4. Rest
L1: 45/35; Y/B
L2: 75/55; G/Y
L2: 95/65; R/G
Score = total reps