Mon, May 5

21-15-9

Overhead Squat 135/95

HR Push-Up

30 Double Under between rounds.

Skill Work (Choose One):

Rope Climb

Muscle-Up

Turkish Get-Up

Fundamental Day 1:

Deadlift

Rowing

Push-Up

Sumo Deadlift High-Pull

Sun, May 4

For Time:

20 Deadlift 275/185

25 Sit-Up

15 Deadlift 275/185

25 Sit-Up

10 Deadlift 275/185

25 Sit-Up

Fundamental Day 4:

Front Squat

Clean

Thruster

Wall Ball

 

Sat, May 3

12 Min AMRAP

4-8-12-16-20…

Power Clean 185/135

Burpees to Target

Fri, May 2

Push Press

5-5-5-5-5

 

5 Rounds

10 Pull-Up

10 Shoulder-to-Overhead 135/95

 

Fundamentals Day 3:

Press

Push Press

Push Jerk

Back Squat

Thur, May 1

3 Rounds

800m Run

30 KB Swing 70/53

15 HSPU

 

Wed, Apr 30

10 Min EMOM

2 Snatch

 

“Isabel”

30 Snatch 135/95

 

Fundamentals Day 2:

OHS

Double Under

Snatch

KB Swing

Tue, Apr 29

10 Min AMRAP

50 Double Under

5 Muscle-Up

30 Lunges

Mon, Apr 28

7 Rounds

10 SDHP 95/65

15 Toes-to-Bar

Back Squat

20 Rep Max (Unbroken)

 

Fundamentals (Day 1):

Deadlift

Rowing

Push-Up

Sumo-Deadlift High Pull

Sun, Apr 27

For Time:

10-20-30-40-50

Wall Ball 20/14

50-40-30-20-10

Push-Up

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

 

Sat, Apr 26

“Hansen”

5 Rounds

30 KB Swing 70/53

30 Burpees

30 GHD Sit-Ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).