Week 2 of 3:
@70-75%
Plank after ea. Shoulder Press set.
*Plank should be :35-:40 each time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Done it before? Easy for you? Try it strict!
2 Rounds: (42min CAP)
Row 1000m
-Rest 2 Min-
Run 800m
-Rest 2 Min-
Row 500m
-Rest 1 Min-
Run 400m
-Rest 6 Min-
*Run should be as hard as you can.
**1k/500m row @ + :10 of fastest 500m row Ex: If you row a 1:50 500m your pace for 1k & 500m would be 2:00
**Goal is consistency!
*1 Pause BS + 1 BS
**Pause :02, looking to stay around 70%
For Time:
50 Double Under
30 Single Arm DB Thruster 35/50
50 Double Under
20 Single Arm DB Thruster
50 Double Under
30 Single Arm DB Thruster
*Switch arms every 5 reps on Thruster
**100 Singles
Accessory:
100 Glute Bridges
*Build to a heavy power clean + hang power clean
AMRAP 12:
5 Power Clean 95/135
7 Toes to Bar
9 Burpee Over Bar
Rx+.. 125/185
5 Min MAX Double Unders
-rest 3-
5 Min MAX Calories
-rest 3-
5 Min MAX Burpee
to be Done 3 min after Calories
Team of 2:
A) 1 round of:
150 Air Squats
100 SDHP – 65/95
50 T2B
B) 2 rounds of:
40 HSPU
40 Ring Rows *
C) 3 rounds of:
30 Cal. Bike
30 Russian Swings – 16kg/24kg**
Rx+
*Pull-ups
**24kg/32kg
-must complete A, B & C, but you may start in any order. ie: Finish A), then Do C), then B).
If Time remains.
Coaches Choice Accessory
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Accessory:
4×12 DB Floor Press
4×10 DB Rollback Ext.
^ Super Set ^
3×10 Ea. Single Leg RDL 55/75
*Slow & controlled, no rounding back*
3×15 Hollow Rock
