Immagini

Strength

Bench Press (5×5 @77.5%)

Every 2 mins

4 Rounds for reps

2 mins Max Cal. Row
2 mins Max KB Swings 24/16
– rest 1 min –

Strength

Deadlift (5×5 @77.5%)

Every 2 mins

For Time

10 Thruster 52/34
500m row
10 Thruster 52/34
500m row
10 Thruster 52/34

Rest 5:00

10 Muscle Ups
500m row
10 Muscle Ups
500m row
10 Muscle Ups

AMRAP 20

1000 Meter Row

10 Curtis P 44/30

10 Man Makers 16/12

Strength

Front Squat (5×5 @77.5%)

Every 2 mins

3 Rounds for time
15/12 Cal. Row
10 Burpee box jump overs 60/50
15 Pull-Ups
10 Burpee box jump overs
15/12 cal row

– 5 min Time Cap (each)
– rest 3 mins after each round –

Tommy V

For Time:

21 Thrusters 48
12 Rope Climbs
15 Thrusters 48
9 Rope Climbs
9 Thrusters 48
6 Rope Climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

Strength

Bench Press (5×1 @82.5%)

Every 1:15

For Time

1000m Row
25 Squat Cleans 92/62

Strength

Deadlift (5×1 @82.5%)

Every 2 mins

For Time

4 rounds

25 Push Press 34/24
15 Bar Facing Burpee
25 GHD Sit Ups

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 9kg. ball to 3meter., 34kg.. SDHP and press, 50cm. box
Women: 6kg. ball to 2,7meter, 25kg. SDHP and press, 50cm. box

“ALICE”

For Time:

Buy-in 800 Meter Run

50 Hang Power Clean 44/30

50 Pull-Ups

50 Box Jumps

50 Toes-to-Bar

Cash-out: 800 Meter Run

Strength

Front Squat (5×1 @82.5%)

Every 1:15

For time

4 rounds of

60 Double Unders
21/18 Cal Row
7 Power Cleans 62/44

* 4 min time cap per round *