Group stretch
Active WU
Dodgeball
In 25 min:
-600m run
-10 rounds of:
—10/8 cal bike
—5 power cleans, 135/95#
—5 bar over burpees
-600m run
-100 OH walking lunges, 45/25#
-600m run
-AMRAP wall walks remaining time
*Both partners run together, alt rounds, Rx+ 185/125# and wall walk into HSPUs.
Group stretch
Agility ladder
Hands just at shoulder width. Barbell still touches chest during each rep.
Single arm, use bench for support
Complete set of B immediately after set of A
5 Rounds for time:
-20/16 Cal row
-2 Rope climbs, 18/15′
-16 GHD sit-ups
Roll out
3 Rounds:
-5 DB presses/arm
-5 DB snatches/arm
-200m run
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)
Group stretch
Hip circle band WU
3 Rounds:
-30 double unders
-10 KB swings
-10 KB goblet squats
For time:
75 Wall balls, 20#/14#
150 Double unders
50 Burpees
Group stretch
3 Rounds:
-5 Plate squat/hamstring stretch
-8 Plate ground to OH
-8 OH walking lunges
-5 L pull-ups
Group stretch
3 rounds of:
-11/8 cal bike
-8 V-ups
-8 push-ups
-8 lunge jumps
AMRAP 14 minutes:
-50/40 Cal row
-40 Toes to bar
-30 Box jumps, 24/20″
-20 Ring dips
-10 Wall walks
Group stretch
Active WU
Dodgeball
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lb)
7 Push Presses (155/105 lb)
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
With a partner or solo.
Group stretch
Agility ladder
PVC pass throughs
3 Rounds:
-10 dip shrug high elbows
-10 muscle snatches
-10 snatch balances
*add light weight each round
For Time: 30 Snatches, 135# / 95#
Group roll out
Lat stretch
3 Rounds:
-5 strict toes to bar
-5 push-ups
-5 reverse burpees
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Group stretch
Hip circle band WU
3 Rounds:
-20 double unders
-8 back squats
-8 reverse lunge steps
*add light weight each set
50-40-30-20-10
Double-unders
Sit-ups