Saturday 2017.11.25

Nov 24, 2017

Conditioning

Working in teams of 3, complete as many rounds as possible in 25:00:

• 20 Synchro Dumbbell Push Press (35/25)
• 20 Synchro Dumbbell Front Rack Reverse Lunges (35/25)
• 10 Burpee Box Jump Over Relay (24/20)

Friday 2017.11.24

Nov 23, 2017

Scheduling Note

Conditioning 

Working in teams of 4, complete as many reps as possible in 25:00:

• 100 Calorie Bike or Row (OPWAAT)

Then, partner 1 and partner 2 complete:

• 3 Synchro Wall Balls
• 3 Synchro Burpees

Then, partner 3 and partner 4 complete:

• 6 Synchro Wall Balls
• 6 Synchro Burpees

Then, partner 1 and partner 2 complete:

• 9 Synchro Wall Balls
• 9 Synchro Burpees

Continue working in this pattern until the 25:00 has expired.

Thursday 2017.11.23

Nov 22, 2017

Scheduling Note

Conditioning

“Andy”

For time, wearing a 20-lb. vest:

• 25 Thrusters (115/75)
• 50 Box Jumps (24/20)
• 75 Deadlifts (115/75)
• 1.5 Mile Run
• 75 Deadlifts (115/75)
• 50 Box Jumps (24/20)
• 25 Thrusters (155/75)

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

You may work individually or on a team.

Wednesday 2017.11.22

Nov 21, 2017

Scheduling Note

Strength

Every 1:30 for 10 sets:

• Slow Clean Pull + Hip Clean + Clean from knee + Clean

Fitness:

• Slow Clean Pull + 3 Hip Cleans

Build.

Conditioning

Every 4:00 for 4 rounds

• 200m Run
• 50 Double Unders
• 8 Power Cleans (185/115)

Tuesday 2017.11.21

Nov 20, 2017

Scheduling Note

Strength

Every minute on the minute for 12:00:

• Minute 1: Chest to Bar Pull Ups x 8-12
• Minute 2: Handstand Push Ups x 8-12

Conditioning

Complete as many rounds as possible in 10:00:

• 10 Push Press (65/95)
• 10 Toes to Bar
• 10 Burpees over the Bar