Wednesday

For TIME:

21-15-9

 Cal Ski Erg 

 Pull-UPs

-

2min REST

-

21-15-9

 Cal Row

 Wallballs

How to Breathe Properly

Tuesday

7 Sets for Load of the Complex:
 4 Hang Squat Cleans
 2 Push Presses

Scaling:
We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a failed set still counts as an attempt. Athletes should continue to add load across as many sets as possible as long as technique remains solid.

Monday Maltz Challenge

The Maltz Challenge is a very challenging physical fitness event, honors Air Force MSGT Michael H. Maltz, a pararescue specialist with the 38th Rescue Squadron, Moody Air Force Base, GA, 19 September 1960 – 23 March 2003, who perished in action with 5 fellow airmen during a medical evacuation of ill children in Southeastern Afghanistan.

Since 2006, the Drug Enforcement Administration (DEA) has paid tribute to MSGT Maltz through this challenge, and subsequently, since 2013, has furthermore paid tribute to fallen soldiers throughout the various branches of the United States Military. MSGT Maltz, a true American hero, excelled in his service to our great nation, his accomplishments were many and his dedication to optimal fitness was exemplified throughout numerous accolades, https://maltzchallenge.com/index.php/about/.  

Complete for TIME:

 400m RUN
 50 Pull-UPs
 100m Fireman’s Carry

 200m Farmers Carry (DBs 50/25s)

 50 Box Jumps
 100 Push-UPs
 50 Knees-2-Elbows
 100 Situps
 400m RUN

The Maltz Challenge

FUNday

FOR TIME:

 40 Bench Press (155/105)

    Then Immediately Into...

2 ROUNDS

 60 Cal Bike or Row

 40 Russian KB Swings (53/35)

 20 Supine Ring Pull-UPs

Thursday

Parking Garage WOD 

Wednesday

Back Squat: 10-8-6-4-2

Increase weight ever set

4 Rounds for Quality:

10 GHD Situps

10 Back Extensions 

Balance Drills

Chase Lions

Your greatest regret at the end of your life will be the lions you didn't chase. You will look back longingly on risks not taken, opportunities not seized, and dreams not pursued. Stop running away from what scares you most and start chasing the God-ordained opportunities that cross your path.
     Mark Batterson / @markbatterson

Tuesday

Complete for TIME:

15-14-13-12-11 Reps

Bar Over Burpees 

Power Cleans (135/95)

250m ROW