15 KB swings
15 lunges
Turkish getup skill work
100m Row
this is a 1000m
3 rounds:
6 Turkish get ups 3 each arm 35/26#
30 lunges (15 each leg)
30 KB 35/26#
2 Rounds
15 Burpees
30 KB Swings
For time:
Row 1000m
Then
Complete 5 rounds of:
25 Pullups
7 Push Jerk 135lbs/95lbs
***25 Minute Time Cap***
Add 1 second to time cap per rep not completed
3:00-5:00 Minutes
Dot Drill -> Crab Walk -> 10 Toe Touches
Bottom to Bottom Tabata Air Squats (Hold bottom of squat first 4 rounds)
Game: Wheel Barrow Relay
3:00-5:00 Minutes
Dot Drill -> Crab Walk -> 10 Toe Touches
Bottom to Bottom Tabata Air Squats (Hold bottom of squat first 4 rounds)
Game: Wheel Barrow Relay
500m row
10 minutes on clean form with PVC or #15 bar
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Scale weight to 65% of 1RM as long as form is good
Row 1000m
21-15-9
Clean, 135# / 95#
Ring Dips
30-Minute AMRAP of:
5 Deadlits, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
2 Rounds
10 Hang Power Snatch
10 OHS
3 Rounds:
Max reps in 1 minute at each exercise:
Wall Ball 20lbs/14lbs
Pullups
Push Press 95lbs/65lbs
Double Unders
Toes to Bar
Rest 1 Minute between rounds
CLASS AT MYLAN PARK ONLY!!
150 mountain climbers
1 mile run
15 deadlifts 185/155#
25 box jumps 24/20″
200m run
15 deadlifts 185/155#
25 box jumps 24/20″
1 mile run
2 Rounds
30 HR Pushups
30 Double Unders
Complete as many rounds as possible in 15 minutes of:
Row 20 Calories
15 HSPU
50 Double Unders