July 24 2013
Fitness Pull up challenge Week 5, Day 2 4 rounds for time 50 single skips (20 DU) 250 m row 25 ab mat sit ups Sport and Performance 10-12 minutes working on gymnastics movements of your choice Suggestions: Kipping efficiency, Rope climb, MU For time 100 DU 400 m run 80 air squats 40 push ups 400 m run 60 kb swings 30 HSPU 400 m run Review July 2012 results
July 23 2013
Fitness 4 sets Sand bag split clean x 5 Alternating DB push press x 8-12 For time: 20 wall balls 20 KB swings 20 Reverse lunges with med ball 20 Push ups 20 Ab mat sit ups ***EMOM 3 burpees Sport and Performance Complex x 5 3 Power cleans + 2 Front Squats + 1 Jerk “Air Force” 20 thrusters 20 SDHP 20 Push press 20 OHS 20 Front Squats ***EMOM 4 Burpees ***Start with Burpees Sport 95/65 Performance 75/55 Finish off session with a light row to flush out the body.
July 22 2013
Fitness Pull up challenge week 5, day 1 Pull ups x requirements 3 sandbag snatch + Sandbag squats x 5 4 sets for reps 3 minute clock 400 m run AMRAP DU Rest 2 minutes between sets Performance 5 sets of complex 1 Snatch + 5 back Squats For time 1 mile run 2 K Row 1 mile run Sport 5 sets of complex 1 Snatch + 5 OHS “Jerry” For time 1 mile run 2 K Row 1 mile run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
July 20 2013
All levels 2 rounds for reps, teams of 2, alternating complete rounds 3 minute AMRAP 12 Box jumps 24/20 100 foot Sled push 200/150 60 seconds Rest 3 minute AMRAP 12 T2B 1 Rope climb 15′/12′ 60 seconds rest 3 minute AMRAP 12 DB snatches 40/25 5 calories on Airdyne 60 seconds rest 3 minute AMRAP 12 Ring dips 5 calories on Ski Erg 60 seconds rest