Or
One arm DB/KB Row
5 sets x 8-10 reps/arm, rest 45 sec
3 sets for time:
30 Double-Unders
Immediately followed by…
3 rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches
Immediately followed by…
30 Double-Unders
Rest 1 min between sets
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
2&2, AMRAP x 25 min:
100 Air Squats
80 Double-unders
60 Mountain-climbers
40 Slamball/
Sandbag from ground over shoulder
20 Single arm DB Devil’s press
3 to 5 Rounds per arm:
1 KB Turkish get-up
2 KB Windmill
3 KB Single arm overhead squat
(aim for full complex unbroken on each arm every round)
Rest as needed b/t arms and rounds
AMRAP x 6 min:
6 KB/DB Push Press/arm
12 Squat Jumps
Rest 3 min
AMRAP x 6 min:
6 KB/DB Front Squats/arm
12 Burpees
Rest 3 min
AMRAP x 6 min:
6 KB/DB Thrusters/arm
12 Jumping Lunges
Liggande på steplåda.
2 Rounds of:
AMRAP x 15 min:
12 Single DB Devils Press
15 KB Sumo Deadlift High Pull
400 m Run
Rest 5 min
4 Rounds for time:
40 Double-Unders
20 Hand Plank Shoulder Taps
20 Kettlebell Swings
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
In teams of 4, AMRAP in 30 min of:
1: 20 Burpees
2: 20 Goblet Squats
3: 20 Sit-Ups
4: Rest Station (hold bumper plate fully extended overhead)
En person per övning. Rotera när 1-3 i teamet är klara. Alla har egna redskap.
