Off Duty Complete as many rounds as possible in 15 minutes of: 155-lb. squat cleans, 5 reps 5 burpees, jumping over the barbell Oly Lift Prog W10D1 Snatch 3-3-3-3-3 Snatch high pull 3-3-3-3 Front Squat 3-3-3-3 On Duty Complete as many rounds as possible in 10 minutes of: 135-lb. squat cleans, 5 reps 5 burpees,…
Off Duty Skills E2M12M 3 position snatches, high hang, hang, ground METCON As many rounds as possible in 15 minutes of: 5 wall climbs 5 barbell turkish get ups 10 box jumps 24/20 On Duty As many rounds as possible in 10 minutes of: 5 wall climbs 5 barbell turkish get ups 10 box jumps…
Off and On Duty Snatch balance 3-3-3-3-3 reps
Off Duty Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments. If you’ve finished the workout before, this time add +1 rep to each exercise,…
Off and On Duty Gwen Clean and jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Note: If on Duty, go light on the weight. Stay fit for Duty
Off Duty Oly Lift Prog W9D2 Overhead Squat 5-5-5-5-5 Push Press 5-5-5-5 Push Jerk 5-5-5-5 On Duty Rest Day Stretch 10min
Off Duty Swim 30 minutes for distance On Duty Row 15 minutes for distance
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
