– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
– 3 Position Piriformis and Hip Capsule Mobility
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Aerobic Add-on or Pullup Add-on
Two Rounds
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry, 45#
50m Dumbbell Waiter’s Walk, Right Arm, 45#
50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here
Rx: 24kg/16kg Kettlebell
– 2:00 Jump Rope
Banded Hip Distraction
– 2:00 Each Hip
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
EMOM – 10:00
– 1 Squat Clean Thruster
Score: Total completed rounds plus weight. Must complete at least five rounds at or heavier than the recorded weight. Example: Five rounds at 155#, three rounds at 185#, and two rounds at 205#. Score would be 10 + 185.
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Aerobic Add-On or Anabolic Add-On
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled: 3 Rounds
– 400m Run
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
For Calories:
– 1:00 Rower
– 3:00 Rest
– 1:00 Rower
Aerobic Add-On or Pullup Add-On
– 400m Run
Band Pulls
– 25m High Kicks
– 25m Side to Side Lunges
– 25m Fanny Kickers
– 25m Inch Worms
Four Rounds
– 5 Single Legged Deadlifts (Each leg)
– 5 Burpee Broad Jumps
Note: No weight.
Banded Hip Distraction
– 2:00 Each Hip
Rest: 3:00 to 5:00 between pieces.
6:00 For Distance
– 25m Sled Push (4×45#+2×25#/2×45#+2×25#)
– 1 Rope Climb
6:00 For Distance
– 25m Burpee Broad Jump
– 5 Toes to Bar
6:00 for Distance
– 25m OH Lunge (25#/15#)
– 5 Ring Dips
Aerobic Add-on or Pullup Add-on
Two Rounds
– 200m Run
– 5 Inch Worms
– 10 Squat Thrusts
– 15 Mountain Climbers (each)
L-Sit Progression
– Feet Supported
– Tucked L-Sit
– Single Leg L-Sit
– Double Leg L-Sit
Apparatus Scaling for L-Sits (Easiest to hardest):
– Between two jump boxes
– Paralletes
– Floor
– Rings (Performed correctly the rings are turned outward.
1 to 10 Reps For Time
– Pullup
– Air Squat
– Pushup
– Situp
– 400m Run
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– 3 Position Piriformis and Hip Capsule Mobility
1 Minute each position each leg.
– 5 Pullups
– 10 Pushups
– 15 Air Squats
– 3 TnG Power Cleans
Aerobic Add-On or Pullup Add-On
AMRAP – 3:00
– Burpees
– 1:00 Single Unders
– 1:00 Double Unders
– 1:00 Single Unders
Fascial conditioning.
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Scaled: 3 Rounds
– 2:00 Jump Rope
Banded Hip Distraction
– 2:00 Each Hip
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Aerobic Add-On or Anabolic Add-On