Roll out 5 minutes
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
2 Rounds for time:
Row 500m
50 Abmat sit-ups
Row 350m
35 V-ups
Row 200m
20 Toes to bar
Sampson stretch 30 sec/side
Run 800m
Laying chest twister stretch
Reverse bridge
Wall angels
Wall squats
Wall walks/Handstand walks
Alternate w/ B until all sets completed
In grass using pull sleds. Sprint as fast as possible down length of field, recover, sprint back = 1 rep. Don’t go too heavy – it’s more about speed.
100 OH walking lunges for time, 45#/35#
*Rx+ 150 reps
Row 500m
PVC pass throughs
Shoulder kips
MC hip stretches
12 Ring rows
12 Push-ups
12 SDHPs
7 Pull-ups
7 Dips
7 KB swings
50 Double unders
6 Rounds for time of:
-10 Pull-ups
-10 Push-ups
-15 KB swings, 55#/35#
-400m Run
*Rest 3 minutes between rounds. Rx+ for C2B pull-ups, ring dips, and 75#/55#
Goal is to go unbroken if at all possible each round. Scale reps/weight/distance as needed. Each round shouln’t take more than 4 minutes to complete.
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
21-15-9 Reps of:
Thrusters
Pull-ups/Jumping pull-ups
*Pick a weight you can do at least 10 reps unbroken.
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Alternate w/ B until all sets completed. Increase weight as needed.
4 reps = 2/arm per set. Increase weight as needed.
Max Effort 500m Row
Before strength
Max Effort 500m Row
After strength
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 min:
-50 Wall balls
-10 Deadlifts
-4 – 50m Sprints
-2 Reverse sled/tire pulls
-4 – Wall climbs
-10 Deadlifts
-60 Single arm OH walking lunges
*One partner at a time, choose weights and post to comments. Sub 5 burpees for each wall climb.
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.
3 Rounds for time of:
30 Toes to bar
21 Ground to overhead, 95#/65#
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
5 Rounds of:
-Sled push down & back (high both ways)
-10 Wall balls
-Run 100′
*Rest after each round. Go hard and earn your rest.
Sampson stretch
Calf stretch
KB Goblet squat stretch
PVC Pass throughs
–
EMOM 7 Min:
5 Shoulder kips
4 Hang muscle cleans
3 Front squats
2 Push-ups
1 Pull-up
Sled push or Yoke carry
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
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
AMRAP 12 Minutes:
5 Box jumps
10 KB swings
15 Sit-ups