1x [ 1 Power Snatch + 2 Hang Power Snatches ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
15 Ring Muscle-ups
30 Power Snatches, 135/95 lbs
15 Bar Muscle-ups
For time:
20 Burpee Pull-ups
30 Power Snatches, 95/65 lbs
20 Burpee Pull-ups
For time:
30 Ring Muscle-ups
50 Power Snatches, pick load
30 Bar Muscle-ups
3 rounds for quality of:
Calf Smash With Barbell, 1 min
Prayer Stretch, 30 secs
10 Alternating Groiner + Rotations
3 rounds for quality of:
Monostructural Cardio, 3 mins
20 Dumbbell Bench Press, pick load
20 Dumbbell Waiter Curls, pick load
20 Dumbbell Overhead Tricep Extensions, pick load
20 Twisting Bicep Curls, pick load
20 Alternating Dumbbell Slides, pick load
Rest 1 min
2 rounds for quality of:
Ez Walk, 100 m
10 Cat kine
10 Alternating Bird Dogs
Rebound Pose, 1 min
Tempo Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 11 mins of:
4 Dumbbell Front Squats, 50/35 lbs
6 Dumbbell Goblet Lunges, 50/35 lbs
8 Box Jumps
Complete as many rounds as possible in 11 mins of:
4 Dumbbell Front Squats, 35/20 lbs
6 Dumbbell Goblet Lunges, 35/20 lbs
8 Box Jumps
3 rounds for quality of:
15 Arm Haulers
10 Banded Upright Rows
10 Alternating Scorpion Stretches
Seated Muscle Ups 4x3
Rest as needed between sets.
2 Ring Muscle Ups
Every 1 min for 10 mins.
3 rounds for time of:
Row, 1250/1000 m
35 Toes-to-bars
25 Deadlifts, 135/95 lbs
3 rounds for time of:
Row, 1000/800 m
35 Toes-to-somethings
25 Deadlifts, 95/65 lbs
1x [ 2 Push Jerks + 1 Split Jerk ]
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds, 2 mins each, for max reps of:
15/12 Assault Bike Calories
max reps in remaining time Shoulder-to-Overheads, 185/135 lbs
Rest 1 min
5 rounds, 2 mins each, for max reps of:
12/10 Assault Bike Calories
max reps in remaining time Shoulder-to-Overheads, 135/95 lbs
Rest 1 min
3 rounds for quality of:
10 Alt. 90 90 Good Morning Hip Rotations
10 Glute Bridge-ups
Glute Bridge Hold, 1 min
Box Squat 8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for max reps of:
10 Back Rack Lunges, 135/95 lbs
Rest 30 secs
max rep 1 1/2 Goblet Squats, pick load, 1 min
Rest 4 mins
Every 1 min for 25 mins, alternating between:
50 Double Unders
25 Russian Kettlebell Swings, 53/35 lbs
max rep Hand Release Push-ups, 1 min
max rep Alternating Pistols, 1 min
Rest 1 min
Landmine Press (Single Arm) 20-20-20-20
Use the heaviest weight you can for each set.
Rest as needed between sets.
For 2 cycles:
AMRAP in 8 mins of:
10 Strict Pull-ups
10 Ring Dips
10 Alternating Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Rest 1:30 between each cycle.
For each cycle continue the AMRAP.
For 2 cycles:
AMRAP in 8 mins of:
10 Banded Pull-ups
10 Dips
10 Alternating Dumbbell Box Step-ups, 35/20 lbs, 20 in
Rest 1:30 between each cycle.
For each cycle continue the AMRAP.
3 rounds for quality of:
10 Wrist Rocks
Foam Roll T Spine, 1 min
Lat Foam Rolling, 1 min
4 rounds, 3 mins each, for max reps of:
20 Box Jump Overs, 24/20 in
15 Front Squats, 155/105 lbs
max reps in remaining time Muscle-ups
Rest 2 mins
For time:
30 Clean & Jerks, 135/95 lbs
Run, 1 mi
10 Rope Climbs, 15 ft
Run, 1 mi
100 Burpees
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
For time:
30 Clean & Jerks, 95/65 lbs
Run, 1 mi
50 Knees-to-elbows
Run, 1 mi
80 Burpees
For time:
50 Clean & Jerks, pick load
Run, 1200 m
16 Rope Climbs
Run, 1200 m
100 Synchronized Burpees
2 rounds for quality of:
10 Alternating Scorpion Stretches
15 Tib Raises
20 Alternating 90/90 Hip Rotations