FUNday

For TIME:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

DB RX= 70/50s

Thursday

5 Sets of Complex for LOAD:

5 Shoulder Presses 

5 Push Presses 

5 Push Jerks

No rest between movements.

Rest between Sets 

Post-Workout Test
AMRAP in 1 min of: Push Presses @ 60%

Wednesday

AMRAP in 15min:

 100m Farmer’s Carry
 10 Shuttle Runs*
 30 DB Snatches

*The shuttle run is 25 feet out and 25 feet back.

DB RX= 50/30

Tuesday

BOX Squats: 5-5-5-3-3-3

One of the Best Tools You're Probably Not Using Enough

Monday

Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. 

               “Adrian”

    ADRIAN M. ELIZALDE

                  SFC

7 Rounds for TIME:
  3 Forward Rolls
  5 Wall Walks
  7 Toes-2-Bars
  9 Box Jumps

FUNday

Bulgarian Split Squats:

 5-5-5-5*

1 Legged Box Step-UPs:

 10-10-10-10*

GHD Situps:

 10-10-10

*Each Leg

Thursday

In TEAMs of 2…

Buy In: Block RUN

AMRAP in 25min:

 10 Burpees

 15 Air Squats

 20 Sit-UPs

 10 Push-Ups

 20 Lunges

Cash Out: Block RUN

I GO - You GO Format