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Front Squat
4-4-4-4-4 Work up to 85% of 1RM Then, EMOTM for 18 Min: Min 1: 20 1-armed hand-to-hand KB swings 20kg/28kg Min 2: Row 200m Min 3: 10 GHD Sit ups Yoke walks.
Then, the box is divided in two. The first half will work while the second half rests. The team which gets the most reps wins. 1 min working, 1 min resting: Man Makers (7.5kg/12.5kg) Pull Ups KB Swings (16kg/24kg) Double Unders Goblet Squats (16kg/24kg) Jumping Lunges AbMat SitUps Air Squats Burpees Overhead Squat
3-3-3-3-3 Then, 3 rounds, 1 minute each station, 30 second rest between stations: Row (for calories) T2B Goblet Squats (16kg/20kg) Ring Dips Count reps. Strict Press
3-3-3-3-3 Then, At 75-80% of your 3RM strict press 10 rounds for time: 4 Hang Power Cleans 4 Push Press 6 Lateral Burpees Front Squat
5-5-5-5-5 Then, 6 Rounds, 1 minute working, 30 seconds rest KB Swing KB Clean KB Press Front Squat with KB Racked (20/12kg) “Rest” is to continue swings with the same arm which was conducting the movement. Score is how many rounds of the complex the athlete complete. Deadlift
5-5-5-5-5 Then, 3 rounds for time: 20 Kettlebell Swings Left Arm (12/20kg) 20 Kettlebell Swings Right Arm (12/20kg) 20 Deficit Push Ups 20 Double Unders Happy Birthday Marines!
In honor of the Marine Corps Birthday (which is the 10th of November), today's work out is in honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. “Rankel” AMRAP 20 min 100 kg Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 32kg Run 200 meters Front Squat |
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