4 Rounds Each for Time
Row 500m
12 Deadlifts @ Bodyweight
21 Box Jumps 24/20 inch
Rest 2 Mins after each round
Thursday 9/1/20…Pogo Stick
Group 1
21-15-9
Deadlift 85/60kg
Box Jump 30/24
Swap
Group 2
1 Minute Assault bike Sprint @ 100%
2 Minutes Rest
X 5 sets
Saturday 4/01/20 – Fight Gone Bad
“Fight Gone Bad”
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Monday 18/11/19
20 Minute AmRAP
15 KB Swings 24/16kg
15 Pullups
15 Box Jumps
200m Run
Monday 4/11/19 20.4
For Time:
30 Box Jumps
15 Clean & Jerks 43/29kg
30 Box Jumps
15 Clean & Jerks 61/38kg
30 Box Jumps
10 Clean & jerks 83/52kg
30 Pistols Squats
10 Clean & Jerks 102/65kg
30 Pistols Squats
5 Clean & Jerks 124/79kg
30 Pistol Squats
5 Clean & Jerks 143/93kg
Wednesday 30/10/19….”Dark Side”
Part A
EMOM x 8 Minutes
3 Power Cleans T’nG
***Pick Load***
Part B
“Dark Side”
6 Rounds for Time:
8 Hang Power Cleans 52/5/35kg
12 Box Jumps 24/20″
16 Cal Row/Ski
Wednesday 4/9/19…”Shoe Box”
Strength
1 1/4 Front Squats 2-2-2-2
(Progression from last week)
Conditioning
“Shoe Box”
Complete as many reps in 12 Mins of:
40 Dumbell Snatches 20/15kg
40 Box Jumps 24/20I
40 Toes To Bar
Friday 23/8/19….”chest pump”
Every 5 Mins complete
500m Row
15 Box Jumps 24/20″
10 Bench Press (pick load)
X 5
Saturday 27/07/19… “Whitten”
5 rounds for time of:
22 Kettlebell Swings, 24/16kg
22 Box Jumps, 24/20 in
Run 400m
22 Burpees
22 Wall Balls, 20/14 lbs
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
