Running

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Conditioning

For Time

• 100 Cal Row
• 80 Weighted box Step-ups (35/25)
• 60 KB/DB Shoulder-to-overhead (35s/25s)
• 40 Cal Ski Erg
• 20 Deadlifts (225/155)

Death by Assault Bike

• Start at 2 cal and every minute raise by 2 minutes until you cannot complete the cals.

Run 2.5 miles

Skill Work

10 Min EMOM

• 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

• Cals on Erg (Ski, Bike, Row)
• Wall balls (20/14)

Training Objectives

• Honor those who gave their lives in service to our country

Murph

• Run a Mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run a Mile

Conditioning

20 Min AMRAP

• 5 x pull-ups
• 10 x pushups
• 15 Air Squats
• 100ft bear crawl
• 100ft lunges

Conditioning

3 rounds with 5 min rest between rounds

10 min AMRAP

• 5 x tire deadlifts
• 10 x Alt Arm Russian KB Swings (35/25)
• 10 x Alt Tire Step-up with high knees

Conditioning

22 Min Alt Emom

• 10 Cal Assault Bike
• 6 Squat Cleans (80lb med-ball)

Conditioning

For Time – Partner Workout

• 4k Ski Erg
• 10, 9, 8, …
  • Clean and Jerk (80lb med-ball)
  • Burpees

One partner Ski’s while the other works on clean and jerk. After clean and jerks are complete, rotate on Erg as needed.

Conditioning

3 Rounds of 10min AMRAP with 5min rest between rounds

• 10 x 1-arm ALT KB Swings (35/25)
• 10 Alt Leg Box Step-ups (24/20)

Conditioning

For Time

• 250 Burpees
• Every 2-minutes on minute Run 200m
  
  Start with a 200m Run