Off and On duty Rest Tech work on snatch Barbell only 10min EMOM High hang squat snatch x 3 with a 3 sec pause at the bottom of the squat Roll 5min Stretch 10min
Off Duty “Servais” For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45-lb. dumbbells On Duty “Servais” (scaled) For time: Run 800m Then, 8 rounds of: 10 pull-ups 10 push-ups 10 burpees Then, 400m 25lbs plate carry 400m farmers carry…
On duty Split jerk 5-5-5-5-5 reps Off duty Split jerk 1-1-1-1-1-1-1 reps
On duty “Hall” 5 rounds for time of: 155-lb. cleans, 3 reps 200-meter sprint 20 kettlebell swing, 1.5 pood Rest 2 minutes Off duty “Hall” 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes
On and Off duty Rest Roll 5min Stretch 10min Work on split and side split 5min
On duty For time: 50 squats 25 chair dips 40 squats 20 chair dips 30 squats 15 chair dips 20 squats 10 chair dips 10 squats 5 chair dips Off duty For time: 50 one-legged squats, alternating 25 dips 40 one-legged squats, alternating 20 dips 30 one-legged squats, alternating 15 dips 20 one-legged squats, alternating…
On Duty 10 250m row Rest as needed between efforts. Off Duty 20 25-yard swim sprints Rest as needed between efforts.
On duty For time: 50 step ups, 24-inch box 25 push-ups 40 step ups, 24-inch box 20 push-ups 30 step ups, 24-inch box 15 push-ups 20 step ups, 24-inch box 10 push-ups 10 step ups, 24-inch box 5 push-ups Off Duty For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch…
On and Off Duty Rest day, Oly lifts tech work 10 sets, rest as needed Barbell only 3 position snatch tech work (High hang, hang, below the knees) 10 sets, rest as needed Barbell only 3 position clean tech work (High hang, hang, below the knees) 10 sets, rest as needed Barbell only power and…
On and Off Duty Complete as many rounds as possible in 10 minutes of: 10 burpees 20 wall-ball shots, 20-lb. ball
