WORK CAPACITY:
For max reps complete the following:
0-5 minutes
Max Overhead Squats (135/95)
5-10 minutes
Max Calorie Row
10-15 minutes
Max Power Snatch (135/95)
15-20 minutes
Max Calorie Row
FRIDAY 210702
WORK CAPACITY:
27-21-15-9 reps for time of:
Chest to Bar Pull-ups
Handstand Push-ups
Run 400 meters
THURSDAY 210701
STRENGTH:
Front Squat
5x3 @80-85% of 1RM
WORK CAPACITY:
For Time:
Row 1000 meters
or
For Time:
Bike 60/48 calories
WEDNESDAY 210630
CONDITIONING:
For max reps of each:
5 minutes of Double-unders
5 minutes of Clean and Jerks (95/65)
3 minutes of Double-unders
3 minutes of Clean and Jerks (95/65)
1 minutes of Double-unders
1 minutes of Clean and Jerks (95/65)
TUESDAY 210629
WORK CAPACITY:
30-20-10 reps for time of:
Bench Press (155/105)
Burpee Box Jump (24/20)
MONDAY 210628
WORK CAPACITY:
10 Rounds for time:
15 Wall-Ball (20/14)
200 meter Run
SATURDAY 210626
WORK CAPACITY:
“Stonewall”
AMRAP in 12 minutes of:
6 Squat Cleans (135/95)
28 Double-unders
6 Shoulder to Overhead (135/95)
9 Burpees
Today we’re running a workout called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.
FRIDAY 210625
WORK CAPACITY:
“Nancy”
5 Rounds for time of:
400 meter Run
5 Overhead Squats (95/65)
THURSDAY 210624
WORK CAPACITY:
For Time:
100 Air Squats
10 Calorie Bike
80 Sit-ups
10 Calorie Bike
60 Push-ups
10 Calorie Bike
40 Pull-ups
10 Calorie Bike
20 Ring Dips
10 Calorie Bike
WEDNESDAY 210623
STRENGTH:
Back Squat
5x5 @70-75% of 1RM
WORK CAPACITY:
For Time:
400 meter Run
100 Walking Lunges
TUESDAY 210622
WORK CAPACITY:
27-21-15-9 reps for time of:
Deadlift (115/80)
Toes to Bar
*After each set 27/21 calorie Row
MONDAY 210621
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time:
8 Push Press (135/95)
12 Box Jumps (24/20)
SATRUDAY 210619
WORK CAPACITY:
10 Rounds for time of:
30 Double-unders
15 Pull-ups
30 Air Squats
100 meter Sprint
*Rest 2 minutes*
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
FRIDAY 210618
WORK CAPACITY:
3 Rounds for time of:
500 meter Row
30 Sit-ups
15 Handstand Push-ups
THURSDAY 210617
STRENGTH:
Hang Snatch 3-3-3-3-3
WORK CAPACITY:
10-8-6-4-2 reps for time of:
Kettlebell Snatches (24/16)
5 Burpees after each round
WEDNESDAY 210616
WORK CAPACITY:
AMRAP in 20 minutes of:
200 meter Run
7 Deadlifts (185/125)
70 Double-unders
TUESDAY 210615
STRENGTH:
Front Squat
5x5 @70-75% of 1RM
WORK CAPACITY:
Tabata Air Squats
MONDAY 210614
WORK CAPACITY:
AMRAP in 18 minutes of:
15/12 calorie Bike
12 Power Cleans (115/80)
9 Burpee Box Jumps (30/24)
SATURDAY 210612
WORK CAPACITY:
7 Rounds for time of:
200 meter Run
10 Devils Press (50/35)
FRIDAY 210611
STRENGTH:
EMOM for 30 minutes
1 Snatch Balance
