MONDAY
2 Rounds:
800M Run
12 Overhead plate stationary lunge 45/25
22 Burpee box jump 24/20
52 Double unders
TC 24
TUESDAY
On a 12:00 clock
5×5
Build to a heavy set of 5 push press
– Build to workout weight or heavier.
Score Time
15-12-9-6 reps for load and time of:
Push press
20 air squats
– Use the same load for all three sets.
– All push press sets must be unbroken; start the set over if you drop the bar.
stimulus 8:00-12:00
WEDNESDAY
5×10
Same weight
KB 53/35
5×10
same weight
5×10
THURSDAY
Score Time
For Time
4 Rounds
8 shuttle runs (25/25)
12 front rack walking lunges 35/25
16 toes-to-bars
Stimulus : 9-12min
On a 15 minute clock
Build to a heavy set of 5 RDL
FRIDAY
9/11 MEMORIAL WORKOUT
Score Time
2001 Meter row
11 Box jumps 30/24
11 Thrusters 125/85
11 Burpee C2B
11 Power cleans 170/120
11 HSPU
11 KB swings 53/35
11 T2B
11 Deadlift 170/120
11 Push Jerks110/75
2001 M Row /Run
TC 35
SATURDAY
8:15am skill/strength
9:15am Team workout
