Push-ups

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strength – Back Squats

• 2 x 5 (45/35)
• 1 x 5 (95/65)
• 1 x 3 (135/95)
• 1 x 2 (185/125)
• 6 x 3 (work sets)

21 ,15, 9, 9, 15, 21 For Time

• Cal Ski Erg
• Hand Release Push-ups

10min Warm-Up / Set-up

30 Rounds for Time (25 min Cap)

• 1 Deadlift (225/155)
• 3 KB Thrusters (35s/25s)
• 5 Push Ups

Deadlift Workout (20min cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

For Time (25 min cap)

• 3 Rounds For Time
  • 30/24 Cal Row
  • 30 Push Ups
• 3:00min Rest
• 3 Rounds for Time
  • 30/24 Cal Assault Bike
  • 30 Sit-ups

Every 4 minutes for 4 rounds

• 15 Toes-to-Bar
• 10 Push-ups
• 5 power cleans (135 / 95)

Every 4 minutes for 3 rounds

• 500m row
• 50m Ball Carry

5 Rounds (30min cap)

• 300m Run or 24/16 cal assault bike
• 10 pull-ups
• 20 push-ups

Every 3 minute for 30 minutes

• 5 Dips or 10 Push-ups
• 1 Heavy ball to Shoulder (150/80) or Heavish Power Clean
• Max Distance on your Erg of Choice

For Time:
4 rounds of:

• 12 Cal Ski-Erg
• 9 Toes-to-Bar
• 6 Devil Presses

Into 5 Rounds of:

• 200m Row
• 10 Push-ups

MCGHEE-Complete as many rounds in 30 minutes as you can of:

• 275/195-pound Deadlift, 5 reps
• 13 Push-ups
• 9 Box jumps, 24/20 inch box

Patriot Day – Never Forget

30 min – Every 5 min Switch

• Air Runner
• Row
• C2 Bike

15 Push-ups and 5 Dips Before Each Round

4 rounds for time (36min cap)

• 5 Tire Flips (back pad)
• 200m Run / Carry
• 10 Pull-Ups (pull-up bars)
• 200m Run / Carry
• 15 Push-ups (around the rocks)
• 200m Run / Carry
• 20 Lunges. (around the start of the small loop)
• 200m Run / Carry

Have to carry a 50lb Ball for one 200m section on each round.