30 yard sled push mod
15 sit ups
2 Rope Climbs (15′)
12 Alt DB Snatch (50/35)
Time remaining – Max Strict HSPU
100 Kettlebell Swings (53/35)
**Partition this workout however you want (i.e. 10 rounds of 10 and 10). You could do 20 burpees, then 73 kb swings, then 80 burpees, and 17 kb swings if you wanted to**
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
8 devils press
1/1, 2/2, 3/3……
Rest 2:00
1/1, 2/2, 3/3…..
10 db curls
12 banded hip bridges + knees out
15 wall balls
10 pull ups – can be jumping or assisted
+
1 Front Squat
*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel
**If you cannot get to/below parallel, pause 2 inches above your lowest point, at your lowest point, and 2 inches above your lowest point**
7 Box Jump Overs (24"/20")
5 Bar Muscle-Ups
200m Medball Run (20/14)
**Alternate Movements…run together. So round 1, partner a would do front squat, partner b would do box jump overs, partner a would do bar mu, and they both would run (1 ball per team). Round 2, partner b would do front squat, partner a would do box jump overs, partner b would do bar mu, then they both run, etc.**
Even – 7 Dynamic pushups
Inside + Outside = 1
50/35 Cal Row
20 KB Swing (70/53)
40 Burpee Box Jumps (24/20)
20 KB Swing (70/53)
50/35 Cal Bike
800m Run
Goal – 24 Min
Cap – 30 Min
12 kbs
9 push press
3 Hang Power Cleans
**Build to a heavy triple over the five rounds**
12 Deadlifts (155/105) – 40%
9 Hang Power Cleans (155/105) – 70%
6 Strict HSPU
***RX if your Deadlift is 375/255 and Clean is 225/155…otherwise scale to percents given (pick the lighter of the two bar movements)
Goal – 3 Rounds
:30 bike easy or rest