Day 18

“Hero Day”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Day 103

A. Hang Power Clean + Split Jerk

- Work up to a "Heavy" single

B. Clean Complex (4 x 1)

Clean Pull + Power Clean + Front Squat + Push Press + Split Jerk

C. Front Squat

- Work up to today's 'Heavy" single

D. Front Squat/Back Squat Complex (7+13)

- Take 70-75% of "C" and complete 7 Front Squats immediately into 13 Back Squats. 

Day 47

A. Skill/ Strength

Work up to today's 3RM Hang Power Clean

B. MetCon (AMRAP)

5 rounds for max reps of,

1 min at each station with 1 min rest between rounds

Double Unders

Strict Hand Release Pull-ups

Reverse Lunges

DB Push Press (30)

Day 102

A. Warm-Up (35# Kettlebell) 

3 rounds of,

10 Single Arm Russian Swings (each)

10 Sumo High Pulls

10 Goblet Squats

10 Snatches (each)

B. Strength

EMOM x 14 Min,

ODD: 3 Rep Hang Power Clean

EVEN: 30 Double Unders

C. MetCon (AMRAP)

In 5 Minutes: 

150 Double-Unders 

Max Calorie Row in Time Remaining 

- Rest 5:00 - 

In 3 Minutes: 

50 Double-Unders 

Max Calorie Row in Time Remaining

Day 72

A. Squat

Pause Front Squat - Heavy Triple

B. Barbell Complex x 5

10 Bent Over Rows
10 Hang Power Clean
10 Front Squat
10 Push Press
10 Romanian Deadlifts

C. Conditioning 

Row 10 x 300m / 1 minute rest between efforts.

Day 51

A. Squats

Back Squats (3 x 5), across

B. Squat

Front Pause Squats (3 x 3)

Pause for 10 seconds at the bottom.

C. MetCon (Time):

30 Calorie Row

30 Barbell Facing Burpees
30 Hang Power Cleans (135/95) 

D. Core

For time,

25-20-15-10

Double Russian KBS (53/35) 

(KB in each hand, rep ends with arms above parallel to the ground).

AbMat Sit-Up
Hip Extension

Day 138

A.) Squats

3×5 Back Squats, across

B.) Pause Squats

3×3 Pause Front Squats, Pause for 10 seconds at the bottom.

C.) For Time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans (135/95)

D.) Ring Extensions – demo video

2×10 alternating arms – pause 1-2 seconds at extension

2×5 double arms – pause 1-2 seconds at extension

Day 105

A.) Every 2 minutes, on the minutes for 7 rounds (14 minutes):

5 Power Cleans (70%)

30 DU
7 Strict Pull-ups

B.) Press

Behind the Neck Split Press – Work up to a heavy set of 2

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

C.) For time:

20 Thrusters

20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat

*Every minute, on the minute complete 5 Burpees.*

Guys: 95#

Girls: 65#

Off Season: Day 60

Strength:

A.) Bench Press

5×5 at 55%
5×5 at 65%
5×5 at 75%

*This is a total of 75 reps, please adhere to the prescribed %. If you decide you want to go heavier you WILL burn out.*

Superset: 

B.) Three sets of,

Strict Bent Over Row x 8
Band Pull Aparts x 12

Conditioning:

C.) Three rounds for time of,

5 Hang Power Cleans (185/115)
10 Strict Ring Dips
1 Rope Climb