Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
AMRAP 30 Minutes:
20 Cal rows
20 HR push-ups
20 KB swings, 55#/35#
20 Box jumps, 24″/20″
20 V-ups
*Rx+ for ring dips and TTB. Keep the weight light and keep moving.
Agility Ladder
– follow up each trip with 10 reps of one of the following:
–Pull-ups x 2
–Push-ups x 2
–Sit-ups x 2
–Supermans x 1
–Mountain climber hip stretches x 1
–Squats x 2
5 Rounds of:
9 Sumo deadlift high pulls
7 Pull-ups
5 Burpees
*2 groups. First group goes while second rests, then switch. Go as fast as possible with good form.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Rounds for time of:
2 Rope climbs
20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.
400m Run (or 500m Row). *Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
T-spine openers
3 Rounds for time of:
25 KB swings, 55#/35#
20 V-ups
*Rx+ 75#/55# and TTB
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
AMRAP 12 minutes:
Partner wheelbarrows
Partner wall ball throws
*In groups of 2 or 3. Each partner does a wheelbarrow across the gym. Then complete partner wall ball throws to each other until each partner does 15 catches/throws.
15 Min:
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Wall walks
Wall runs
OH squats
Jump to extensions
HS holds
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
To learn more about Dunn click here
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups
*Run 100m after each set.
15 MIn:
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC Hip stretches
KB snatches
KB windmills
OH squats
Straight legged deadlifts
Handstand holds
3 Rounds for time of:
50 Double unders
20 Toes to bar
15 Min:
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
KB snatches
KB windmills
OH squats
HS Holds
For time:
30 Push-presses, 65#/45#
500m Row
20 Push-presses, 95#/65#
500m Row
10 Push-presses, 135#/95#
*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#