For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
2&2, AMRAP x 30 min:
50/40 Cal of Row/Ski or Assault Bike
24 Burpee Box Jump-Overs
50/40 Cal Row/Ski or Assault Bike
16 Devil’s Presses
30 DB Push Presses
2&2, AMRAP x 6 min:
12 Cal Row/Ski/Assault Bike
24 Wall ball shots
12 Devils Press
Rest 3 min
2&2, AMRAP x 6 min:
12 Cal Row/Ski/Assault Bike
24 Wall ball shots
12 DB Box Step Overs
Rest 3 min
2&2, AMRAP x 6 min:
12 Cal Row/Ski/Assault Bike
24 Wall ball shots
12 DB Burpees
A. Snatch
Every 90 sec, for 6 sets:
2 Snatch Lift-Offs + 1 Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
5 rounds for time:
12 Pull-Ups
9 Deadlifts (60/40 kg)
6 Ground to Overhead (60/40 kg)
Every 75 sec x 8 Sets:
Odd Sets – Single Arm DB Row x 6-8/arm
Even Sets – DB Bench Press x 8-10 reps
Every 3:00 x 5 sets
8 DB Hang Snatches R
8 DB Hang Snatches L
8-12 Toes to Bar/V-Ups
10-16 Burpees
*Choose a rep scheme you can complete in 2ish minutes to allow for 1 min rest within the 3-minute work interval.
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
A1. Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) (or freestanding) x 30-40 sec effort (for quality)
Interval 2 – Handstand Marching on Box or Wall-Facing Handstand Marching x 30-40 reps
A2. Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)
For Time:
20 Shuttle Runs
10 Renegade Rows
30 sec Hollow Body Hold
16 Shuttle Runs
8 Renegade Rows
30 sec Hollow Body Hold
12 Shuttle Runs
6 Renegade Rows
30 sec Hollow Body Hold
8 Shuttle Runs
4 Renegade Rows
30 sec Hollow Body Hold
(1 rep Renegade Row = pushup, row L, pushup, row R)
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 seconds effort
Interval 2 – Mini Release Handstand x 8 reps
Mini Release Handstand Tutorial
Mini Handstand Tutorial
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Every 4 min x 5 sets:
10 DB Burpees
10 DB Power Cleans
6 Shuttle Runs
30 Jumping Jacks
*Shuttle Run = 10 m.
Every 60 sec x 10 sets
1 Power Clean + 1 Hang Squat Clean
*Your first sets are meant to be light and you will build with each set ending your 10th set around an 80% effort level.
For time, 2-4-6-8-10 reps:
Wall Walks
Deadlifts
Double-Unders (x10)