Tuesday, 3-19-19
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Strength/ Skill – Power Clean OR Squat Clean. Work up to 4RM Touch & Go 15 Muscle ups 50 Double unders 20 Thrusters (95/65) 50 Double unders 25 HSPU 50 Double unders 30 KB Swings (2/1.5) 50 Double unders 35 Box jumps 50 Double unders
Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*
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“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…
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