Tuesday

Front Squat: 3-3-3-3-3-3-3

-

Start light and work to 3 HEAVY reps

Alternating TABATA:

 V-UPs

 Hollow Rocks

Monday

4 Rounds for TIME:

 10 Pull-UPs

 7 Burpees 

 10 Ground to OH (115/75)

 Anchor RUN

Non-Sleep Deep Rest

GOOD Friday

Every 6min for 30min Complete:

SET 1 | 20 Burpees + 400m RUN

SET 2 | 30 Sit-UPs + 400m RUN

SET 3 l 40 Push-UPs + 400m RUN

SET 4 l 50 Air Squats + 400m RUN

SET 5 | 60 Lunges + 400m RUN

Thursday

IN TEAMS OF 2…

10 Rounds for TIME of: 

 10 Burpees over DB

 10 DB Snatches (50/35)

 10 Toes-2-Bar

1* Person working at a time

Switch after each movement

NYPD Officer Jonathan Diller

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