A. Four sets of:

Front Squat x 6-8 reps @ 2111

(goal is to use the same load used on May 20th…and achieve 8 reps)

Rest 60 seconds

Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds

B. Three rounds for time of:

30 Wall Ball Shots

20 Burpees

10 Box Jump-Overs

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

B. Three rounds for time of:

30 Wall Ball Shots (20/14 lbs)

20 Burpees

10 Box Jump-Overs (24″/20″)

A. Take 10-15 minutes to build to a heavy Snatch

(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)

B. Take 10-15 minutes to build to a heavy Bench Press

(same thing here – heavy is based on how you are feeling today – not on what you think your max load should be)

C. For 20 minutes, perform the following movements every odd and even minute:

Even Minutes: Power Snatch x 3 reps @ 70-75% of today’s 1-RM

Odd Minutes: Bench Press x 3 reps @ 75-80% of today’s 1-RM

Memorial Day WOD

“Bataan Death March”

Programmed by Chris Jernigan, former member of the 75th Ranger Regiment. Donations will be accepted to benefit the 1st Ranger Battalion Sua Sponte Foundation.

Teams of 4:

400m Run

300 KB Swings

400m Buddy Carry

300 Shoulder to Overhead

IMT Relay

300m Death March

400m Run

*All ages, all levels welcome. All movements listed will have fitness level/age appropriate scaling options.     IMT = Individual Movement Technique, Death March = You’ll just have to show up to find out!

Memorial Day WOD

“Bataan Death March”

Programmed by Chris Jernigan, former member of the 75th Ranger Regiment. Donations will be accepted to benefit the 1st Ranger Battalion Sua Sponte Foundation.

Teams of 4:

400m Run

300 KB Swings

400m Buddy Carry

300 Shoulder to Overhead

IMT Relay

300m Death March

400m Run

*All ages, all levels welcome. All movements listed will have fitness level/age appropriate scaling options.     IMT = Individual Movement Technique, Death March = You’ll just have to show up to find out!

Memorial Day WOD

“Bataan Death March”

Programmed by Chris Jernigan, former member of the 75th Ranger Regiment. Donations will be accepted to benefit the 1st Ranger Battalion Sua Sponte Foundation.

Teams of 4:

400m Run

300 KB Swings

400m Buddy Carry

300 Shoulder to Overhead

IMT Relay

300m Death March

400m Run

*All ages, all levels welcome. All movements listed will have fitness level/age appropriate scaling options.     IMT = Individual Movement Technique, Death March = You’ll just have to show up to find out!

Team Murph

In teams of 2 or 4, for time:

Run 1 mile

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

Team Murph

In teams of 2 or 4, for time:

Run 1 mile

100 pull-ups

200 push-ups

300 air squats

Run 1 mile

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. Every minute, on the minute…

Back Squat

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

*Set 9 – 95+% x 1 rep

*Set 10 – 101+% x 1 rep

B. “Miller Time”

Ten rounds for time:

3 Squat Clean and Jerks (225/145 lbs)

4 Box Jumps (30″/24″)

In teams of 2-3, complete as many rounds and reps as possible in 30 minutes of:

Thrusters x 10 reps

Box Jumps x 10 reps

400M Run

*Partners alternate rounds

In teams of 2-3, complete as many rounds and reps as possible in 30 minutes of:

Thrusters x 10 reps

Box Jumps x 10 reps

400M Run

*Partners alternate rounds

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. Strict Overhead Press

* Set 1 – 5 reps @ 80-85%

* Set 2 – 4 reps @ 85-90%

* Set 3 – 3 reps @ 90-95%

* Set 4 – 2 reps @ 95-98%

* Set 5 – 1 rep @ 100-105%

Rest 2-3 minutes between sets.

B. Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C. “Ryan”

Five rounds for time of:

7 Muscle-Ups

21 Burpees to Target 12″ Above your Standing Reach

*Compare to April 23, 2016.

A. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0

Rest 45 seconds

B. For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

A. Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3011

Rest 45 seconds between legs, 45 before moving on

Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0

Rest 45 seconds

B. For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

Rest Day

FITNESS EXPRESS

In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings

FITNESS

A. Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

Double-Unders x 60 seconds

Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:

10 Calorie Row

20 Barbell or Dumbbell Thrusters

30 Kettlebell Swings

A. Every 90 seconds, for 12 minutes (8 sets):

4-Stop Halting Clean Deadlift + Hang Clean

(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B. Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (205/135 lbs)

1 Front Squat (205/135 lbs)

1 Shoulder to Overhead (205/135 lbs)

2 Power Cleans

2 Front Squats

2 Shoulder to Overhead

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

…and so on.

TESTING WEEK – Keep detailed notes about your performances and prepare to compare them to future efforts.

A. Deadlift

*Set 1 – 8 reps @ 55% of 1-RM

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 rep @ 85%

*Set 5 – 1 rep @ 95%

*Set 6 – 2-3 reps @ 100+

Rest 2-3 minutes between sets.

B. “Jackie”

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

*Compare results to April 20th, 2016.

C. Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012

Rest as needed

Chinese Plank x 45-60 seconds

Rest as needed