A. Three rounds of:
Back Squat x 8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/14 lbs)
15 Kettlebell Swings (32/24 kg)
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
*Increase loads by 4-5% from those used on June 8, 2016.
B. Complete as many rounds and reps as possible in 15 minutes of:
20 Russian Kettlebell Swings (heavy)
15 Wall Ball Shots
Run 200 Meters
A. Three sets, not for time, of:
Rope Climbs x 2-3 ascents
Alternating Pistols x 12-16 reps
Bar Muscle-Up x 6-8 reps
B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 85%
Followed by…
One set of:
Back Squat x 8 reps @ 60%
C. Complete as many rounds and reps as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball Shots (20/14 lbs)
50 Shoulder to Overhead (115/83 lbs)
50 Box Jumps (24″/20″)
D. Three sets of:
Banded Good Morning x 50 reps
Rest as needed
Optional Additional Conditioning Session
10 minutes of Assault Bike @ 60%
Followed by…
Twenty-four sets of:
30 seconds of Assault Bike @ 75/65 rpm or more
Rest 30 seconds