Tuesday/Thursday A.M. hours this week are 6 A.M. and 7 A.M.
Strength/Skill – 10 Min E.M.O.M. Even Minute – 4 TnG Power Cleans 135/95. Odd Minute – 20 D/U’s
Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”