1 time through each station:
A. Rowing
2 Rounds
30 sec hard + 30 sec easy
B. 3 Rounds
5 Push Ups
5 Goblet Squats (w/ pause)
C. 3 Rounds
10 Lunges
10 Jumping Pull Ups
2 Min Each
Couch Stretch
Scorpion
Seated Straddle
12 Min AMRAP
5 Burpees
10 Box Jumps (or step ups)
15 Sit Ups
5-10lbs heavier than last week. Warm up with 30 reps with an empty bar. Then build to a single at 80%, hitting 2-3 reps along the way. Back the weight off to your 20 rep weight for this week and go for it!
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
3 Rounds
40 KBS #53/35
20 Burpees Over Bench (synchronized)
40 Thrusters #75/55
Same weight as Monday and Wednesday. Warm up with 20-30 reps of the empty barbell. Then work up to your 20 rep weight, hitting sets of 3-5 reps along the way.
100 Double Unders (buy in)
-then-
18 Turkish Get Ups #53/35
9 L – Sit Pull Ups
12 Turkish Get Ups
6 L – Sit Pull Ups
6 Turkish Get Ups
3 L – Sit Pull Ups
-then-
100 Double Unders (cash out)
For the turkish get ups, each set is divided evenly between arms. You may do all your reps on your right arm before switching to the left. For example, on the set of 18, you can do all 9 on your right arm before switching to 9 on the left. For the L – Sit Pull Ups, you can modify with tuck knee pull ups, or negative L Pull Ups with a 5 second pause in the L position at the bottom of each rep.
Every 2 Min for 10 Min:
1 Hang Squat Clean
*Build each set and find a new 1RM
4 Rounds
200m Run
10 Box Jumps 30″/24″
5 Hang Squat Cleans #135/95
5 x 5
Stalder Leg Lifts
*Don’t lean back. Try to lift your legs only.
Same weight as Monday
15 Min EMOM
Minute 1 – 15 Bench Press #135/85
MInute 2 – 18/15 Cal Row
Minute 3 – 12 HSPU
Scaled Option:
Min 1 – 15 Bench Press #95/65
Min 2 – 15/12 Cal Row
Min 3 – 3 Wall Climbs
“Marianne”
AMRAP 24 Min
4 C&J #185/125
20 Pull Ups
16 Wall Balls #20/14
*Power Clean and Jerks
5-10lbs heavier than last week
8-Minute AMRAP of:
Ascending Reps 2, 4, 6, 8, 10,….
Power Snatch, 100# / 70#
Burpees over Box Jumps, 24″ / 20″
Take 10 Min to establish a max distance handstand walk. Scale is max set of shoulder taps against a wall or max handstand walk with a partner stabilizing the feet and legs.
50-40-30-20-10
Push Ups
Overhead Squats #95/65
Sit Ups
*After each round, complete 2 rope climbs.
1 set is 8 reps on each leg. Hold dumbbells or kettle bells in a farmer carry position. Elevate your back leg on a bench and lunge down as far as you can. Record combined weight of dumbbells or kettle bells.
All sets at the same weight