SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.
“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds
“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds
“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds
A. Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Supine Chinese Planks x 45 seconds
Rest 45 seconds
B. In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters
A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B. Every two minutes, for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Two sets of:
Overhead Carry x 50 feet
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes
D. For time:
60 Calories of Assault Bike
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs
20 Strict Handstand Push-Ups to 4″/2″ Deficit
A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups
A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 100% x 1 rep
Rest as needed
C. For Time:
20 Deadlifts @ 225/135 lbs
9 Muscle-Ups
15 Deadlifts @ 275/185 lbs
12 Muscle-Ups
10 Deadlifts @ 315/215 lbs
15 Muscle-Ups
D. For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high
“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high
“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high
Girls compete with each other. Women empower one another. Always has been and always will be one of our core concepts at CFOIB.
A. Four sets of:
Heavy Goblet Squats x 10-12 reps @ 21X1
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 60 seconds
Stationary or Ring Dips x 12-15 reps @ 2011
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold
A. Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 3-5 reps @ 30X1
B. Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
A. Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
B. Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
C. Eight sets of:
Strict Overhead Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Followed by…
One set of:
Strict Overhead Press x 10 reps @ 70+% of 1-RM
D. Three rounds for time of:
10 Snatches (135/95 lbs)
20 Box Jumps (24″/20″)
Rest 3 minutes, and then…
Three rounds for time of:
15 Thrusters (135/95 lbs)
20 Toes-to-Bar
E. Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed
We just wanted to point out that Zhanna graduated to the 35# Kettlebell. WHOOT!
A. Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds
B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)
A. Take 20 minutes to build to today’s heavy Push Press
B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Push Presses (135/95 lbs)
9 Push-Ups
Rest Day