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Rowing
Shoulder Press & Weighted Chest To Bar Pull-up 1-1-1-1-1..., then
How many rounds can you do in 20 minutes of:
Rx
10 Push Jerks (use the same bar or pick load)
10 Air Squats
10 Toes To Bar
10 Air Squats
Rx+
10 Push Jerks (same bar or pick load)
20 Toes To Bar
30 Air Squats
Extra: Double Under & Handstand Drills
Ed snatching
Every 60-90 seconds with small increases do:
Basic: Hang Power Snatch + Paused OHS 1-1-1...
Advanced: Hang Squat Snatch 1-1-1-1-1..., then
How many rounds can you do in 10 minutes of:
Rx
3 Strict Pull-ups
6 Burpees
9 Double Unders
Rx+
3 Ring Muscle Ups (2 for ladies)
7 Burpees
21 Double Unders
Extra: DB Bench & 1 arm Rows.
Early morning kettlebell swings
Five rounds for max reps of:
20 seconds of Bar Muscle Ups
40 seconds of Rest
20 seconds of Pistols
40 seconds of Rest
For time (15 min cap):
Rx
750 meter Row
50 Wall Balls
25 Handstand Push-ups (first 10 strict; 15's+ABMAT/10's+ABMAT)
Rx+
900 meter Row
60 Wall Balls
30 Handstand Push-ups (first 10 strict; 45's+ABMAT/25's+ABMAT)
Extra: Back Squat 5-4-3-2-1 (no belts, not all out)
Sit-ups
Back Squat 3-3-3-3-3... (last rep paused for 5 seconds), then
How many rounds can you do in 10 minutes of:
10 One Arm Snatches (total reps; pick load)
10 Weighted Squats (same weight)
1 Rope Climb
For Rx+ use at least 55/35 & climb legless (no jump for men).
Walter & Eric
Weighted Chest To Bar Pull-up 3-3-3-3-3... superset with
RDL/Shoulder Press 3-3-3-3-3..., then
How many rounds can you do in 11 minutes of:
5 Push Presses (same bar or pick load
10 Burpees
15 Double Unders
For Rx+ do Target Burpees & 50 Double Unders
Extra: Deadlift 2-2-2-2-2... (off elevation if desired, no belts, dead stop)
Missy & Devon
Mobility (ball: pec, adductor, shoulder & glute, then banded hamstring, pigeon & straddle. Splits optional if time permits), then
How many rounds can you do in 15 minutes of:
Rx
5 Ring Dips
10 Wall Balls
15 Sit-ups
Rx+
5 Ring Muscle Ups (3 for ladies)
15 Wall Balls
25 Sit-ups
Extra: Muscle Snatch + Power Snatch + Squat Snatch drills. If time permits - once MSn fails, continue without it. Same for PSn.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
Hang Power Clean + Front Squat + Jerk 1-1-1-1-1..., then
"Bell" (20 minute cap)
Three rounds for time of:
21 Deadlifts (pick load or 185/113)
15 Pull-ups
9 Front Squats (same bar)
Extra: Handstand & Double Under drills
Jack & Chris
For time (30 minute cap):
50 calorie Row
50 Push-ups
50 Box Jumps (24/20)
50 Lunges (walking or in place; total steps)
50 Swings (55/35)
For Rx+ do 70 of everything (ladies row 50 calories). 30 min cap for Rx+ as well.
Extra: DB Bench Press & 1 arm Row 7-7-7-7...
Tiffany
Every 90-120 seconds with increasing loads do:
Snatch + Hang Snatch + Paused Overhead Squat, then
How many rounds can you do in 12 minutes of:
15 Air Squats
10 Toes To Bar
5 Handstand Push-ups (first 3 rds strict; 15's+ABMAT/10's+ABMAT)
Extra: Back Squat 3-3-3-3-3... (no belts, not all out, 5 sec pause on last rep).
Travis
Hang Clean & Jerk 1-1-1-..., then
In 13 minutes in teams of 2:
Rx
800 meter Run or Row
80 Wall Balls (solo do 40 reps)
Max rep Chest To Bar Pull-ups in time remaining
Rx+
800 meter Run or Row
80 Thrusters (2x35/2x25; solo do 40 reps)
Max rep Bar Muscle Ups in time remaining.
