3 Rounds NFT of:
12 Overhead Squats (pvc or appropriate barbell)
5-10 Push-Ups
8 Ring Rows
EMOM for 7 Min
3 back squats @ 65% of 1RM
EMOM for 7 Min
7 Burpee over box jump 24/20″
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Deadlift
21-15-9
Deadlift @ 45% of 1RM
Box Jumps 24/20″
Dips (ring or stationary)
3 second count down….stop 1 inch above chest…hold for 1 second….explode up
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Teams of Two for time:
One person works at a time:
1K Row
100 pull ups
100 step ups 24/20″ (50 each leg)
100 KB swings 55/35#
100 pushups
100 double unders (switch each time you miss)
1K Row
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
RX+
“Fifth Wheel”
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Row
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Row
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Row
**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
Score = Combined calories of all three AMRAPs.
RX
“Fifth Wheel”
AMRAP 5
7 Rounds of “The Chief” (95/65)
Max Calorie Row
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (115/80)
Max Calorie Row
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (135/95)
Max Calorie Row
**1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats
Score = Combined calories of all three AMRAPs.
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
30 Toes to Bar
400M Run
15 Dumbbell Squat Snatch 30/20#
800M Run
15 Dumbbell Squat Snatch 30/20#
400M Run
30 Toes to Bar
Complete all 15 DB Squat Snatch on one arm during the first set and then the opposite arm on the last set
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
warm up and then use the same weight for all 3 sets
4 Rounds for time:
50 Double Unders
50 KB Swings 55/35#
Saturday Chipper!
15 barbell cleans (155 pounds/100 pounds)
30 toes-to-bars
30 box jumps (24”/20”)
15 muscle-ups (females: 10 muscle-ups) – scale with Pull-ups and dips 1:1
30 push presses (30-pound dumbbells/20-pound dumbbells)
30 double-unders
15 thrusters (135 pounds/95 pounds)
30 pull-ups
30 burpees
80M overhead lunges (45-pound plate/25-pound plate)
RX Plus are Muscle Ups
Compare with The Cell Gym 07.22.16
Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
Muscle up
4 Rounds for Time:
500M Row
3 Muscle Ups
5 HSPU (RX+ Strict)
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