8 Min EMOM
*Stay at same weight for all 8 sets
5 Rounds
3 Min AMRAP
3 Power Snatches #135/95
6 Push Ups
9 Wall Balls #20/14
Rest 1 Min
Split each workout with a partner. Try and get through all workouts in 45 or less.
“Randy”
75 Power Snatches #75/55
-then-
“Wittman”
7 Rounds
15 KBS #53/35
15 Power Cleans #95/65
15 Box Jumps 24/20″
-then-
“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
#155/105
-then-
“Jason”
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups
Scale = 2x Pull Ups
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
7 Rounds for time of:
11 Back Squats, 185#
10 Jerks, 135#
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
12 sets OTM. Build up.
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
2-3 Rounds
5 Strict TTB or Toes to post (slow)
10 Barbell Good Mornings
20 Hollow Rocks
20 Supermans
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
5 Rounds
20 Barbell Man Makers #135/95
16 Box Jumps 34/28″
Run 100m
Barbell Man Makers: 1 front squat + 1 back squat = 1 rep. It’s almost like a thruster straight into a back rack thruster except you do not need to extend your arms overhead on either.
37 Min EMOM
6 Rounds
Min 1 – 12 Hang Power Cleans #75/55
Min 2 – 10 OHS #75/55
Min 3 – 12/8 Cal Row
Min 4 – 8 TTB
Min 5 – 10 HR Push Ups
Min 6 – 12 Abmat Sit Ups
*On minute 37 complete as many BURPEES as possible. Your score is the amount of burpees completed. And, from minutes 1-36, any sets you do not finish in time will subtract 5 reps from your burpee score.
6 x 1 OTM
Squat Clean
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5 & 6 – 85%
3 X 3 OTM
Pause Back Squats @ 65%
(Pause 3 seconds in the bottom of each rep)
5 Rounds
15 SDLHP
12 Push Press
#115/75
15 min cap