BBG:
Circuit through the following four movements.
As the reps decrease, increase weight, deficit, and height.
Score round of 2 for each movement.
As the reps decrease, increase weight, deficit, and height.
Score round of 2 for each movement.
Deadlift (10-8-6-4-2)
Deficit HSPU (10-8-6-4-2)
Box Jumps (10-8-6-4-2)
Strict Toes-To-Bar (10-8-6-4-2)
Metcon (Time)
3 Rounds:
500m Row Sprint
1:1 Work/Rest
500m Row Sprint
1:1 Work/Rest
Score = Total WORK Time
Weightlifting:
Turkish Get Up (Build to a heavy double)
2 unbroken on each side.
12 minute cap.
12 minute cap.
Metcon (AMRAP – Reps)
Tabata:
Kettlebell Snatches
Goblet Lunges
Shoulder to Overhead
Hollow Body Rocks
Kettlebell Snatches
Goblet Lunges
Shoulder to Overhead
Hollow Body Rocks
RX – 53/35#
CRX – 70/53#
1 minute rest between movements.
*Odd – Right, Even – Left on Snatches and Shoulder to Overhead.
CRX – 70/53#
1 minute rest between movements.
*Odd – Right, Even – Left on Snatches and Shoulder to Overhead.
After Party:
2 Rounds:
:40R/L Pigeon
20 Supermen
:40R/L Pigeon
20 Supermen
Classes at 8 and 9am today ONLY! Competitors program will have a first session at 7am and again at 10am.
Today’s Workout
- “Severin”
- 50 Strict Pull Ups
- 100 Hand Release Push Ups
- Run a 5k
- If you have body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.