Working in teams of 2:
400m run (together)
Working simultaneously:
One person working at a time:
400m run (together)
Working simultaneously:
One person working at a time:
30 partner burpees (in unison)
Atomic teamer
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations.
Strength
Every minute on the minute for 12 minutes:
Conditioning
Team “Kevin”
Teams of 2, OPWAAT, runs together (one med ball), 3 Rounds:
Pigeon!
Strength
Fitness: 3×5 Front Squat, Linear Progression. If time allows and you have gas in the tank do a fourth set.
Performance:
Option 1) Utilizing 100% of Front Squat 1RM, Front/Back Squat, 6 x 2-4
Do 2 front squats, rerack bar, take a breath, then immediately do 4 back squats. Six sets. Get some.
Option 2) Same as above, but three or four sets rather than six. If the volume of the squat cycle has not been agreeing with you or you want to ensure you have enough time for the met-con you should use this option
Conditioning
100 Burpees.
Every minute on the minute including the first complete 3 thrusters (95/65). Strict 12 minute limit.
Nate "Hardware" Johnson
Strength
1A) Bench Press
Fitness: 3×5 Linear Progression
Performance: 5@70%, 3@80%, one cluster of 4+(1) @ 90%
1B) 3xME Supine Ring Rows
Conditioning
1000m Row, then 4 Rounds:
Our biggest 'Bring a Friend Day' ever!
Strength
Fitness: Deadlift, 4×2 Linear Progression
Performance: Deadlift, 5@70%, 3@80%, one cluster of 4+(1) @ 90%. For cluster aim is to get at least 4 reps (15 seconds rest between each), additional reps can be added as long as form is consistent.
Conditioning
4 Rounds
Rest 1 Minute