Community. Coaching. Caring. Since 2009.
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 14 mins: Run, Chest-to-bar Pull-ups and Box Jump OversComplete as many rounds as possible in 14 mins of:
Run 200m
7 Chest-to-bar Pull-ups
7 Box Jump Overs (24″/20″)
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go. No drops from top.
Thruster 1-1-1-1-1Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Thrusters (135#/95#)
Run 200m
20 Thrusters (95#/65#)
Run 400m
30 Thrusters (65#/45#)
Run 800m
Post total time.
* Change load as you go.
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for drops.
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs
* rest 5 min then part 2. Use mats.
Every 1 min for 12 mins, alternating between:
3 Squat Snatches, 135/95 lbs
3 Bar Muscle-ups
Advanced RX Class:Every 1 min for 12 mins, alternating between:
3 Squat Snatches (135#/95#)
3 Bar Muscle-ups
Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Bar Facing Burpees
3 Snatches (165#/115#) Power or Squat
For time:
15 Deadlifts (225#/155#)
9 Pull-ups
12 Deadlifts
12 Pull-ups
9 Deadlifts
15 Pull-ups
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk. Use mats.
Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
* Push or Split Jerk
Alt EMOM 18 mins: Run, Dumbbell Front Squats and AbMat Sit-upsEvery 1 min for 18 mins, alternating between:
Run 100m
10 Dumbbell Front Squats, pick load
20 AbMat Sit-ups
Rope Climb Progression
Rope Climb
Focus on foot lock and technique.
Complete as many rounds as possible in 20 mins of:
1 Rope Climb (15 ft)
5 Burpees
Run 200m
If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2LT Justin Sisson, 23, assigned to 1st Battalion, 506th IN Regiment, 4th BCT, 101st Airborne DIV in Ft. Campbell, KY, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.
