Off Duty 21-15-9 reps for time of: Body-weight bench presses Bar muscle-ups Oly Lift Prog W9d1 (deload week) Hang Squat Snatch 5-5-5-5-5 Snatch high Pull 3-3-3-3 Front Squat 5-5-5-5 Note: this week is meant to be easier on the body, don’t go all out. Allow your body to recover, focus on metcons) On Duty 21-15-9…
Off Duty “Hotshot 19” 6 rounds for time 30 squats 19 power cleans @ 135/95 7 strict pull-ups Run 400m On Duty 45-30-15 reps (or seconds) for time of: Sit-ups Supermans L-sit hold (seconds) Plank hold (seconds)
Off and On Duty Rest Day Light Jog active recovery 15min Stretch and Roll 10min
Off Duty For time: 100 wall-ball shots, 30-lb. ball Oly Lift Prog W8D3 Clean and Jerk 1-1-1-1-1 Clean high Pull 3-3-3-3 Back Squat 1-1-1-1 On Duty For time: 100 wall-ball shots, 20-lb. ball
Off Duty 4 rounds for time of: 15 box jumps, 36-inch box Run 400 meters On Duty 4 rounds for time of: 10 box jumps, 24-inch box Run 400 meters
Off Duty Oly Lift Prog W8D2 Overhead Squat 1-1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1-1 On Duty Front Squat 5-5-5-5-5 (From the ground)
Off and On Duty Rest 10 minute stretch
Off Duty 5 rounds for time of: 15 chest-to-bar pull-ups Run 400 meters Oly Lift Prog W8D1 Snatch 1-1-1-1-1 Snatch High Pull 3-3-3-3 Front Squat 1-1-1-1-1 On Duty 5 rounds for time of: 10 pull-ups Run 400 meters
Off Duty Pike 5 rounds for time of: 75-lb. thrusters, 20 reps 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl On Duty Pike (Scaled) 3 rounds for time of: 75-lb. thrusters, 20 reps 10 ring dips 20 push-ups 10 handstand push-ups 50-meter bear crawl
Off Duty Complete as many rounds as possible in 10 minutes of: 115-lb. sumo deadlift high pulls 10 burpees, jumping over the barbell On Duty Complete as many rounds as possible in 8 minutes of: 95-lb. sumo deadlift high pulls 10 burpees, jumping over the barbell
