400 Meter Run

15 Hang Power Cleans

400 Meter Run

12 Hang Power Cleans

400 Meter Run

9 Hang Power Cleans

MCx: 135/95

MAx: 300m run, 115/75

MVx: 200m run, 75/55

GOALS + GUIDANCE: Run at a strong, consistent pace that lets you move right to the barbell with minimal rest. Spend around 2 minutes on the 400’s. Choose a weight you can complete each set of hang power cleans in 1- 2 quick sets. Target 10 minutes (15 min cap).

5 Rounds
15/12 Cal Bike
10 Jerks
50 Double Unders
15 Russian KB Swings

MCx: 165/115, 70/53

MAx: 12/9 cals, 125/85,15 attempts, 53/35

MVx: 9/6 cals, 95/65, 60 singles, 35/26

GOALS + GUIDANCE: Complete the calorie bike in :60 or less. Choose a weight for the jerks you can do unbroken for round one, and then may have to break into sets of 6 and 4. Relax and breath on the double unders – spend no more than a minute here. Finish each round with 15 heavy, eye-height swings – keep these unbroken. Target 20 minutes (23 min cap).

4 Rounds
20 Dumbbell Snatches
20′ Overhead Walking Lunge
20 Dumbbell Step Ups, 20″
20 Single-Leg V-Ups

MCx: 50/35

MAx; 35/20

MVx: 25/15, front rack lunges, 1-leg tuck ups

GOALS + GUIDANCE: Find a steady pace you can maintain for all four rounds. Do the snatches unbroken(alternating arms), and use that same dumbbell for the 20 foot overhead walking lunge (use either arm). For the db step ups, hold the db anyway you’d like (alternating legs). Complete each round with 20 single-leg v-ups (total). Target 20 minutes.

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

MCx: 155/105

MAx: 300m run, 400m row, 125/85

MVx: 200m run, 300m row, 75/55 (9-6-3 reps)

GOALS + GUIDANCE: On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight.

3 x 8/8, build

GOALS + GUIDANCE: Holding a dumbbell in each hand, move slowly through 8 reps on one leg, then 8 reps on the other. Take 2 minutes between sets, ideally increasing your dumbbell weight each round.

100 Double Unders
30 Toes to Bar
100 Double Unders
40 Pull Ups
100 Double Unders
50 Burpees

MAx: 30 attempts, knee or pike up, 20 pull ups (band)

MVx: 150 singles, v-ups, ring rows, in+outs

GOALS + GUIDANCE: One-hundred (:90-2:00) will jack up your heart rate for your 30 toes to bar. Do toes to bar in sets of 5-10 rep to save grip and shoulders for the next round of double unders. Same thing for the pull ups, break them into sets of 10 reps. Find a steady pace on the burpees then race through the final twenty reps. Target 15-17 minutes (17 cap).

3 x 8/8, build
*half body off of bench

GOALS + GUIDANCE: Holding a dumbbell on one side, with that same side half way off the bench, do 8 presses the switch sides. This half on/half off position creates a HUGE demand on your working side arm/leg, and opposite side abs.

10 Rounds

10 Wall Balls

10/7 Cal Bike

MCx: 20/14

MAx: 14/10, 9/6

MVx:10/6, 8/5

GOALS + GUIDANCE: Find a moderately-uncomfortable pace from the beginning and hold onto it throughout the workout. Complete the wall balls unbroken in about 30 seconds, then push your pace (60+ rpms) on the bike to finish the cals in :45 or less. Target 12-15 minutes

3 x 8/8, build

GOALS + GUIDANCE: Stand with one foot slightly in front of the other and a dumbbell in the opposite hand. Push your hips back (like an RDL) until you feel a stretch in the hamstring of your front leg, then immediately stand back up. Do all 8 reps on one side, then switch sides. Add weight each round.

EMOM 20

1 – 250/200 Meter Row

2 – 25 Sit Ups

MVx: 200/150m, 15 sit ups

GOALS + GUIDANCE: Aim to complete each row in about :45–:50, giving yourself a few seconds of rest before transitioning to the sit-ups. Move smoothly and consistently through the sit-ups to keep your heart rate controlled.

AMRAP 20
10 Push Press
10 KB Swings
10 Box Jumps

MCx: 115/75, 53/35, 24/20

MAx: 75/55, 35/26, step 24″

MVx: 55/35, 26/18, step 20″

GOALS + GUIDANCE: Light weights + small sets = LOTS of rounds! Choose a weight for the push press and kb swings that you can do 10 reps unbroken for the entire 20 minute period. Catch your breath on the step down of the box jump. Keep rounds to about two minutes. Target 9 rounds

Jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.