Squats

Tags:

50 Rounds for Time:

  • Air Squat
  • Lunge
  • Lunge
  • Dip

8 Rounds Each for Time:

Partner: You go I go

  • 200m Run
  • 5 Squat Cleans (135/95)

5 Rounds for Time (17 min cap)

  • 15 Air Squats
  • 11 Toes-To-Bar
  • 7 cleans and jerks (115/75)

For Time

  • 90 Wall Balls (20/14)
  • 60 DB Push Press (50/35)
  • 30 DB Front Rack Squats

Metcon

For Time (20min Cap)

3 rounds

  • 100m Farmers Carry (50/35)
  • 10 Back Squats (65% max)
  • 500m Row

Metcon

For Time 24 min time cap

  • 150/120 cal Assault Bike or 190/150 cal C2 Bike
  • 30 Back Squats (225/155)

Metcon

EMOM – Death by Assault Bike

  • 1 cal the first minute
  • 2 cal the second minute
  • 3 cal the third minute
  • etc

Go until you cannot achieve the calorie count for that minute.

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

For Time

  • 100 Air Squats
  • 25 Strict Pull Ups
  • 75 Air Squats
  • 20 Strict Pulls Ups
  • 50 Air Squats
  • 15 Strict Pull Ups

Score – Max Cals

Metcon

18 minute Alt EMOM

  • 10 goblet squats (90/60)
  • 12 TTB
  • Max Cal AB

Score – Max Cals

Tags:

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