Tuesday

EMOM for 15min. (5 sets of each):
    Min. 1 – Row 200/150m
    Min. 2 – 25 Hollow Rocks
    Min. 3 – 4-6 Strict Chin-Ups

Monday

3 Rounds for TIME of:

 ·400m Run

 ·30 KB Swings (53/35*)

 ·20 Double Unders

 ·10 Squat Clean Thrusters (95/65*)

Funday

In TEAMs of 2 Complete for TIME:

.      ·50 Wallballs 

.      ·50 Toes-2-Bar

.      ·Block Run

.      ·100 Push Press

.      ·100 HR Pushups 

       ·100 KB Swings

.      ·Block Run

.      ·50 OH Lunges

.      ·50 Tuck Jumps

.      ·Block Run

*One TEAM member working at a time. Partition the reps as you wish. The runs are completed together.

Know Your Numbers

Thursday

Snatch Balance: 2-2-2-2-2

      then...

21-15-9 Reps for TIME of:

   • Pullups

   • Box Jumps

    • Burpees

A Special Forces Officer on How to Overcome Adversity

Wednesday- National Walking Day

Every Minute on the Minute for 10min:
    EVEN:  5 Deadlifts (60% 1RM)
      ODD: 10 Box Jumps (30/24*)

      then...

2 Shuttle Runs for Time
(rest as need between attempts)

Tuesday

Bench: 5-5-5-5-5

      then...

Alternating for a total of 12 Rounds of:

 :20m ON - :20m OFF

Hollow Hold - Superman

Stay positive & enjoy the ride

Monday

WORKOUT 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Scaled

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.