In 25 min:
10 alt. Dumbbell Snatch
15 Box jump-overs
20 alt. Dumbbell Snatch
15 Box jump-overs
30 alt. Dumbbell Snatch
15 Box jump-overs
40 alt. Dumbbell Snatch
15 Box jump-overs
Then AMRAP:
30 Jumping Jacks
15 Wall ball shots
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
AMRAP x 6 min:
400 m Run (once)
40 Double-Unders
20 Kettlebell swings
10 Down Ups
Rest until the running clock reaches 8:00 min and then…
AMRAP x 7 min:
400 m Run (once)
40 Double-Unders
20 Kettlebell swings
10 Down Ups
Rest until the running clock reaches 17:00
min and then…
AMRAP x 8 min:
400 m Run (once)
40 Double-Unders
20 Kettlebell swings
10 Down Ups
20 Rounds for time:
4 Dumbbell Box Step Overs
3 Dumbbell Front Squats
2 Dumbbell Trusters
1 DB Devils Press
5 sets of:
Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Rest 2 min max
AMRAP x 5 min:
200 m Run
10 Pull-ups
Rest 2 min
AMRAP x 5 min:
250 m Row
12 Push-ups
Rest 2 min
AMRAP x 5 min:
10 Cal Assault bike
20 Air Squats
AMRAP x 10 min:
7 Single arm Kettlebell Push press Right
2 TGU Right
7 Single arm Kettlebell Push press Left
2 TGU Left
Rest 3 min
AMRAP x 10 min:
5 Single arm Kettlebell Front rack Squats
5 Single arm Kettlebell Front rack Squats
12 Kettlebell Swings
24 Double-unders
For Time:
21 Lateral Barbell Burpees
21 Power Snatches
15 Lateral Barbell Burpees
15 Overhead Squats
9 Lateral Barbell Burpees
9 Squat Snatches
AMRAP x 20 min:
200 m Run
5 Strict Pull-ups/Ring-rows
10 Push Presses 43/29kg
15 Deadlifts 43/29kg
For 60 sec, perform one set of:
Pull-Up Negatives x max reps @30A0
*Challenge yourself by using your legs as little as possible.
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
8 Rounds for time:
200 m Run
11 Dumbbell Burpee Deadlifts