STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 10 minutes of:
10 Strict Handstand Push-ups
20 Pulls on the Rower
*score is total amount of calories rowed*
MONDAY 210726
WORK CAPACITY:
10 Rounds for time of:
15 Wall-Balls (20/14)
3 Clean and Jerks (155/105)
SATURDAY 210724
CONDITIONING:
For Time:
45 Kettlebell Swings (32/24)
400 meter Run
35 Kettlebell Swings (32/24)
800 meter Run
25 Kettlebell Swings (32/24)
1200 meter Run
15 Kettlebell Swings (32/24)
FRIDAY 210723
STRENGTH:
EMOM for 10 minutes
5 Bench Press @ Bodyweight
CONDITIONING:
For Time:
75 Air Squats
25 Toes to Bar
10 Bench Press (205/135)
THURSDAY 210722
CONDITIONING:
6 Rounds for total reps of:
1 minute of: Bike Calories
1 minute of: Bar Facing Burpees
1 minute of: Double Unders
1 minute of: Rest
WEDNESDAY 210721
STRENGTH:
Back Squat
5x1 @ 90-95% of 1RM
CONDITIONING:
For Time:
75 Wall-balls (20/14)
TUESDAY 210720
CONDITIONING:
AMRAP in 20 minutes of:
20 Calorie Row
15 Ring Dips
10 Turkish Get-ups (50/35)
MONDAY 210719
STRENGTH:
Deadlift 5-5-5-5-5
CONDITIONING:
For Time:
100 Single-unders
50 Double-unders
25 Triple-unders
SATURDAY 210717
STRENGTH:
Split Jerk 2-2-2-2-2
CONDITIONING:
Complete as many bike calories as possible in 10 minutes while performing rounds of:
10 Box Jumps (24/20)
15 Push Jerks (95/65)
:20 second Calorie Bike
FRIDAY 210716
CONDITIONING:
AMRAP in 15 minutes:
30 Double-unders
15 Toes to Bar
1 Rope Climb
*Add 1 Rope Climb each round*
THURSDAY 210715
STRENGTH:
Front Squat
5x1 @ 90-95% of 1RM
CONDITIONING:
For Time:
500 meter Row
50 Thrusters (45/35)
400 meter Run
WEDNESDAY 210714
CONDITIONING:
10 Rounds for time of:
2 Burpees
4 Devils Press (50/35)
6 Burpees
9 Dumbbell Hang Clean and Jerks (50/35)
TUESDAY 210713
STRENGTH:
EMOM for 10 minutes of:
Power Cleans x2
CONDITIONING:
AMRAP in 7 minutes of:
20 Power Cleans (135/95)
20 Power Cleans (185/125)
20 Power Cleans (225/155)
MONDAY 210712
CONDITIONING:
4 Rounds for time of:
400 meter Farmers Carry (50/35)
30 Sit-ups
200 meter Run
15 Dumbbell Push Press (50/35)
SATURDAY 210710
WORK CAPACITY:
AMRAP in 20 minute of:
10 Chest to Bar Pull-ups
15 Push-ups
20 Alternating Single Leg Squats (Pistols)
FRIDAY 210709
STRENGTH:
Build to a heavy Snatch Complex
(Snatch + Overhead Squat + Hang Snatch + Overhead Squat)
WORK CAPACITY:
For Time:
20 Burpees
20 Power Snatch (75/55)
20 Overhead Squats (75/55)
20 Power Snatch (75/55)
20 Burpees
THURSDAY 210708
WORK CAPACITY:
3 Rounds for time of:
50 Double-unders
400 meter Row
30 Sit-ups
20 Push Press (95/65)
WEDNESDAY 210707
STRENGTH:
Back Squat
5x3 @80-85% of 1RM
WORK CAPACITY:
AMRAP in 3 minutes of:
Wallballs (20/14)
TUESDAY 210706
WORK CAPACITY:
For Time:
1600 meter Run
Rest 3 minutes
1200 meter Run
Rest 2 minutes
800 meter Run
Rest 1 minutes
400 meter Run
MONDAY 210705
WORK CAPACITY:
“Wittman”
7 Rounds for time of:
15 Kettlebell Swings (25/16)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
