Squats

Skill Work

10 Min EMOM

• 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

• Cals on Erg (Ski, Bike, Row)
• Wall balls (20/14)

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

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Bench Press

• Bench Press Warm-up
• 5, 5, 5+ (65%, 75%, 85% of 1RM x 90%) work sets
• 5 x 5 at 65% of 1RM x 90%

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Front Squat Strength
• Cardio Endurance

Workout-1

Strength

Front Squat

• Squat Warm-up
• 5 x 3 tempo squats @ 75%

Workout -2

27, 21, 15, 9 For Time

• C2 Ski Erg
• C2 Bike Erg
• C2 Rower

Between Each Set Do 5 rounds of with Dumbbells (50/30)

• 3 deadlift
• 2 front squats
• 1 push press

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 5, 5 (40%, 50%, 60% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Muscle/Cardio Endurance
• Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

• 1 Hang Squat Clean + Front Squat

Workout -2

For Time

• 800-meter row
• 21, 15, 9
  • Thrusters (95/65)
  • Toes-to-bar
• 800-meter Ski Erg / Runner

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 5, 3, >1 (75%, 85%, 95% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Bentover Barbell Rows
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips

Objectives of Today’s Training

• Muscle Endurance
• Mental Fortitude

Workout-1

9 x 1 Increasing Weight

Curtis P with a Jerk

What is a Curtis P

• Squat Clean
• 2 front-rack lunges
• 1 Jerk

Workout -2

For Time

• 2k Bike
• 50 bear hug squats (50/30)
• 40 burpees
• 30 pull-ups
• 20 weighted step-ups (20″) (50/30)
• 10 wall balls (50/30)
• 1k row

Objectives of Today’s Training

• Build Strength

Workout-1

Strength

Back Squat

• Squat Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Bench Press

• Bench Press Warm-up
• 3, 3, >3 (70%, 80%, 90% of 1RM x 90%) work sets

Workout -2

Accessories

• 3 x 8 Z-Press
• 3 x 10 Leg Curls (Hamstring and Quads)
• 3 x 15 Dips