Recruits Prog 12min AMRAP 20m walking lunges 20m broad jumps 20 situps Note: Setup 2 points 20m apart, start on one side walking lunges to the other side, come back with broad jumps (2 feet take off and landing), once back to the start point, perform 20 sit ups. This constitute a full round. Complete…
Recruits prog Rest Stretch 10min Regular prog Rest 10min light cardio, active recovery 5min roll 10min active release, lacrosse ball, back and traps 10min stretch
Recruit prog 4 rounds for time: 800m run 25 squats 25 push ups Watch the 2 links below for tips and full range of motion Regular prog 10 rounds for time of: 205-lb. front squats, 5 reps 5 parallette handstand push-ups
Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box
Rest
Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 95-lb. overhead squats, 12 reps 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 95-lb. overhead squats, 14 reps …
4 rounds for time of: 25 hip extensions 400-meter run
Welcome to our new recruits!!! Recruits programming starts March 9th. 4 rounds for time of: 50-foot overhead walking lunge, 135 lb. 25 GHD sit-ups Cool down: 5min bike, row or run Roll 5min Stretch 5min
Push Jerk 3×5 Split Jerk 3-3-3-1-1-1 Front Squat 4×5 Roll 5min Stretch 5min
Rest day Light cardio, 15min PVC pipe tech work, Snatch 10min (Work from the high hang, hang, below the knee, power and full) Roll 5min Stretch 10min
