QL Walk, Inchworm, Banded Wall Squat, Barbell Ramp-up 8/5/3x-3 RoundsOverhead Squat 45#/35#Box Jump 24″/20″ 21-15-9xDeadlift 7×1-Between sets work lat/tri stretch or PVC bend overDB/KB Lateral Cross Step-ups 10xOverhead Walking Lunge 10xGHDSU 5-20×3 Sets With time left Arch Back, Jefferson Curl, and Scorpion … Read More
“Bulgar”Run 150mChest to Bar Pull-ups 7xFront Squat 135#/95# 7xHandstand Push-up 7×10 RoundsCanadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 … Read More
Kettlebell Swing 53#/35# 15xBurpees 10xToes to Bar 5×12 minute AMRAPOdd: Z Press 5xEven: Gymnastic Pull(Chin-up, Pull-up, Muscle-up, Ice Cream Maker, etc)Work every 2 minutesWork hip mobility component on down time: seated pancake good morning, weighted butterfly, kneeling extension16 Rounds
Good Morning 5xPlayer’s choice of a Plyo Jump Work every 2 minutesPistol PracticeLateral Hip Circle WalkLateral GHDSUCalf Raises3 setsBack Squat 3xAMRAP of the best Good Morning set. Between sets Arch Back, Scorpion Stretch, and PVC Bend Over.
Hollow Holds 3x60s between sets before dislocatesWall Facing Handstand Hold and Knuckle Hang 3x30s eachHandstand Practice-Work hip mobility components between practice sets: Single Leg Good Morning, Active Pigeon, and Diagonal StretchPower Clean 115#/75#-Let the focus be sitting back, not leaning … Read More
“Bruck”Run 400mBack Squat 185#/125# 24xPush Jerk 135#/95# 24×4 RoundsU.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station … Read More
Front Squat 7×1Switch between Lat/Tri and PVC Bend Over between setsLateral Hip Circle Walk 24′-48′GHR or Reverse HyperGHDSUCalf Raises3 setsSumo Deadlift 3xAMRAPActive Pigeon, Arch Back, and Straddle Up between sets