20 Min AMRAP
200 M Sand Bag Throw with Jump (100 + 100)
20 Sand Bag Slam
20 Around The Clock Lunges (10 each side)
200 m Run
20 Butterfly Dip
Army Crawl to reach the Ocean
200 Swim/Run
20 Inner Thigh Press to Crunch
Side plank walking to the Starting Point
RX+
Around the Clock Lunges with Sand Bag
6 rounds for time:
500m row
100 single Unders
400m run
15 Burpees
9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the pull up with your coach. Start with banded or floor pulls and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your individual level.
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh. Double Unders should take no more than 2 minutes.
5 Rounds for time of:
Row 250 Meters
Run 200 Meters
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power clean 135/83
RX+ 185/123
RELOADED 40/30 DBs
For DBs rep starts below knee
Work up to a heavy touch & go set of 5.
50-40-30-20-10
Anchored Sit Ups
10-8-6-4-2
Power Clean , 135#/83#
RX+ = 185/123
