Squat Clean Work 16:00 E2MOM 2 Rounds of 4 reps @ 78% 2 Rounds of 3 reps @ 84% 2 Rounds of 2 reps @ 90% 2 Rounds of 1 Rep @ 95% Metcon 20:00Amrap 2 Ring Muscle Ups 3 Power Cleans (225/135) 4 Front Squats (225/135)
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Metcon: 21 Cal Row 15 Push Jerk (95/65) 9 Bar Facing Burpees Rest 3:00 21 Cal Row 15 Push Jerk (115/175) 9 Bar Facing Burpees Rest 3:00 21 Cal Row 15 Push Jerk (135/95) 9 Bar Facing Burpees Rest 3:00 21 Cal Row 15 Push Jerk (155/115) 9 Bar Facing Burpees Rest 3:00 21 Cal Row 15 Push Jerk (185/135) 9 Bar Facing Burpees “#MegaMonday” 20:00 EMOM 1:00 Add 1 rep from last week for rounds 1& 3 - Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Maintain last weeks reps for all rounds – C2B Pull Ups Metcon: Teams of 3 10:00 CAP 80-40-40 60-30-30 40-20-20 20-10-10 Heavy Rope Skips HSPU (Intermediate= Weighted Push Ups (45/25), Rec = Plate Push Ups) Cal Row OH Squat Work 16:00 E2MOM 2 Rounds of 4 reps @ 75% 2 Rounds of 3 reps @ 81% 2 Rounds of 2 reps @ 87% 2 Rounds of 1 Rep @ 92% Metcon Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squatss 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds. Men use 95 lb. Women use 65 lb. Metcon: 21 Cal Bike 15 Power Cleans (95/65) 9 Burpee Box Jump overs Rest 3:00 21 Cal Bike 15 Power Cleans (115/175) 9 Burpee Box Jump overs Rest 3:00 21 Cal Bike 15 Power Cleans (135/95) 9 Burpee Box Jump overs Rest 3:00 21 Cal Bike 15 Power Cleans (155/115) 9 Burpee Box Jump overs Rest 3:00 21 Cal Bike 15 Power Cleans (185/135) 9 Burpee Box Jump overs “#MegaMonday” 20:00 EMOM 1:00 Add 1 rep from last week Back Squat as fast as possible with proper technique for rounds 1& 3 1:30 Rest 1:00 Add 1 rep more than 2 weeks ago for rounds 1 & 3 – C2B Pull Ups Metcon: Teams of 3 12:00 AMRAP 25 Wall Balls over the Rig (Approx 8.5ft) (30#RX/20#Intermediate/14#Rec) 20 C2B (Masters =Pull Ups, Rec = Ring Rows) 15 Burpee Box Jump overs (24/20) 10 Deadlifts (275/185)(225/155)(185/135) 5 Ring Muscle Ups (Masters =Ring Dips, Rec = Pull Ups) Any teammate may do any # of reps of any movement. Score is total reps 12:00 Aerobic Capacity Builder Set Max 250m Row Rest 4:00 4 Rounds 200m row within your 250 time. Rest :20 between rounds MetCon: "Emily" 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends. #Flexyfriday 15:00 Mobility |
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