Strength
Back Squat
Performance:
Fitness:
Conditioning
For time:
Rest 1:00
Rest 1:00
Rest 1:00
Rest 1:00
12:00 time cap.
Strength
1A) Dumbbell Bench Press
1B) Pull Ups*
Rest as needed between exercises.
*Choose a pull up variation (butterfly, kipping, kip swing, etc.) that allows you to get 10-15 reps unbroken. This is meant to be technique and volume building work.*
Conditioning
For time:
`15:00 time cap.
Today we are hosting a fundraiser to benefit the Semper Fi Fund to celebrate the USMC’s 242nd Birthday & Veteran’s Day! This workout is open to friends and family. Please register here so that we can save time with waivers.
Warm-ups begin at 0830. Welcome and national anthem is at 0900. We will run heats starting at 0915 until everyone is done. You will have the option to do the workout as a team or as an individual.
“Bull”
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.
Two rounds for time:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run
-OR-
Scaled “Bull”
Two rounds for time:
100 Single Unders
25 Goblet Squats
25 Ring Rows
800m Run
Conditioning
Every minute on the minute for 40:00:
Strength
1A) Push Jerk
1B) Single Arm Dumbbell Row
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 20:00: