- Mon 11th
- “Nate”
20 min AMRAP
2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
- “Nate”
- Tues 12th
- Snatch 10×1 (65% up to 90%)
- Affiliate Version of “Intervals”
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
- Wed 13th
- Affiliate Version of “Parallel-bar Pull”
8 Rounds
Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)
30 Double Unders
10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65) - Toes 2 Bar
- Affiliate Version of “Parallel-bar Pull”
- Thurs 14th
- Clean and Jerk 10×1
- Affiliate Version of “Echo Thruster Final”
21/16 Calorie Assault Bike (or 16/14 Echo)
21 Thrusters (75/55)
18/14 Calorie Assault Bike (or 14/12 Echo)
18 Thrusters (95/65)
15/12 Calorie Assault Bike (or 12/10 Echo)
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
- Fri 15th
- Deadlift 1×2
- “Fettuccine”
6:00 Amrap
10 Push Ups
1 Rope Climb (Or 4 Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
- Sat 16th
- “Lasagna”
10 Sets (1 set every 2:30)
200m Run
10 Toes to Bar
3 Sandbag Cleans (150/100) (Or 3 Power Cleans (205/135) - Toes 2 Bar Skill Work
- “Lasagna”
- Sun 17th
- “Penne”
150 Single Unders
30 Hang Dumbbell Clean and Jerk (50/35)
100 Double Unders
30 Hang Dumbbell Clean and Jerk (50/35)
50 Crossovers
- “Penne”
“Nate”20 min AMRAP2 Muscle Ups4 Handstand Push-ups8 Kettlebell Swings (70/53)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Snatch 10×1 (65% up to 90%) Affiliate Version of “Intervals”2 sets:21 Box Jump Overs (24/20)15/12…
