See above
Complete 5 Rounds of:
1 minute jumping jacks
1 minute Abmat sit-ups
1 minute jump ropes
1 minute air squats
*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.
Practice DU’s for 2 minutes
High knees, butt kicks, etc. Dynamic.
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
3 Rounds
10 Box Jump
10 Floor Wiper
20 OH Walking Lunge
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
For time (15min cap):
50 Burpees
50 Box jumps, 24″/20″
50 KB swings, 55#/35#
50 Cal row
3 Rounds of:
10 KB swings
10 Box jumps
10 Quick feet (each foot)
Sled push or Yoke carry
2 Rounds for time:
Run 800m
35 Pull-ups
*Rx+ for C2B pull-ups
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Snatch warm up and skill w/ PVC
3 Rounds
DB Complex using 2 Dumbells:
5 Bent Row
10m Farmers Carry
5 Power Clean
10m Rack Carry
5 Front Squat
10m Rack Carry
5 Push Press
10m OH Carry
Add weight each round if possible.
Using a plate:
10x Ground to OH
10x Lunge
10x Sit Up
10x Twist
10x OH Squat
3 Rounds for Time:
10 Power cleans, 135#/95#
25 Wall balls, 20#/14#
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.
12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006
To learn more about Nick click here
See above
Perform 10 burpees every minute for 5 minutes (pace them every 6 seconds). Immediately after, row 2k for time.
Rest 10 minutes.
Then repeat above, except run 1 mile in place of the row.
The row and run are for time, so push yourself to go as fast as you can.
High knees, butt kicks, etc. Dynamic.
10 Bent over Rows
10 Hang Power Cleans
10 Front Squats
10 Push Presses
10 Hang Snatches
10 Overhead Squats
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Start out holding a DB/KB overhead with feet shoulder width apart. Using your free hand, touch the opposite foot and return to standing position. The DB/KB remains locked out overhead the entire time.
Perform 3 consecutive reps with one arm and then the other.
For time (15min cap):
100 Abmat sit-ups
200 Double unders
100 Abmat sit-ups
*Rx+ for 50 toes to bar in place of the 100 abmat sit-ups