Warm-up & Mobility: 15 Minutes
Strength: Bench Press: 6-6-6-6 (Increasing in weight each set, last set should not be maximal) – No pause required but make sure you don’t bounce either!
OR – Strict Press 5-5-5-5
Conditioning: For time –
3 rounds of
Warm-up & Mobility: 15 Minutes
Strength: Clean – Begin @50% and perform one clean OTM adding 10# every min until you hit failure (women can go up in 5# increments if preferred). When you fail, back off 10-15 lbs and hit a triple.
Conditioning: “The Chief” – RX is on – 5 rounds of –
AMRAP 3
1 Min rest between rounds
Warm-up & Mobility: 15 Minutes
Strength: Squat – 25 min to establish a 3RM. You will use this number to work percentages off for the upcoming weeks, so be sure to record it.
Conditioning: 5 rounds for time of –
Warm-up & Mobility: 15 Minutes
Strength: Snatch – Begin @50% and perform one snatch OTM adding 10# every min til fail (women can go up in 5# increments if preferred). When you fail, back off 10-15 lbs and hit a triple
Conditioning: 12 minute AMRAP. Start with 2 reps and add 2 each round: 2-4-6-8-10… of –
Warm-up & Mobility: 15 Minutes
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Conditioning: “TK”
20 Min AMRAP of –
Warm-up & Mobility: 15 Minutes
Strength: Clean – OTM 10 – 2 Cleans (full squat) at 75-80%
Conditioning: Level II Test – How many unbroken TTB can you do? (without letting go of the bar or a significant pause) Strive to get: 18 for men, 12 for women
Rest 3 minutes then…
“Georgia” – 5 RFT of –
Warm-up & Mobility: 15 Minutes
Strength: Deadlift – 4×5 with increasing weight: 50%, 60%, 70%, 80% working off 1 RM already established
Conditioning: 7 RFT of –
Warm-up & Mobility: 15 Minutes
Strength: Snatch – OTM 10 – 2 snatch (full squat) 75%-80%
Conditioning: 3 rounds, FGB format, rotating each minute:
Warm-up & Mobility: 15 Minutes
Strength: Squat – 20 min – working percentages off 1 RM already established – 5×50%, 5×60, 5×70, 3×85, 8×60, (USE SPOTTERS ON 85%)
Conditioning: 12 Min AMRAP of –
Add 10 DUs each round after the first round.
Warm-up & Mobility: 15 Minutes
Strength: DL – 5@45%, 5@60%, 5@70%, 5@80% working off 1 RM
Conditioning: “Cindy” 20 Min AMRAP of –