Day 28

A. Mobility

Hips/Front Rack Position

B. Squats

Front Squats

Wave 1: 3 @75% – 2 @80% – 1 @85%

Wave 2: 3 @80% – 2 @85% – 1 @90%

*rest approx 90s between sets*

C. MetCon (AMRAP) x 8 minutes

200m run

10 Goblet Squats (70/50)

2 minutes rest into

D. MetCon (Time) 

50 Back Rack Alt. Forward Lunges (95/65) – total

E. Flexibility

Ant. Hips/ Glutes/Lower Back

Day 27

A. Squat

Every 1:30,

Front Squat (4×2 @ 80%,4×3 @ 80%)

B. MetCon (Time)

21-18-15-12-9-6-3

Power Cleans (135/95)

Burpees Over Bar

Day 26

A. Strength

EMOM x 15 Minutes,

1 Rep Clean & Jerk

B. MetCon (Time) *12 minute time Cap*

50-35-20 (20/14)

Wall Ball

100-70-40

Double Unders

Day 25

A. Skill

EMOM x 16 minutes

Odd Minutes : 5 Strict Pull Ups

Even Minutes : 30 double unders

B. MetCon (Time)

3 Rounds of

12 Front Squats (185/125)

25 KB Swings (53/35)

400m Run

Day 24 (Track Session)

A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Day 23

A. Bench

Bench Press - Work up to a Heavy Single

B. MetCon (AMRAP) x 12 Minutes

20 GHD’s

20 Hip Extensions

20 Push Ups

Day 22 (Hero Day!)

Hero Day!!

Sometimes you just need to work…for awhile!

“Small”

Three rounds for time of:

Row 1000 meters
50 Burpees
50 Box jumps, 24/20″ box
Run 800 meters

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.