Friday

Jack

AMRAP in 20min of:
 10 Push Press (115/75)
 10 KB Swings (53/35)
 10 Box Jumps (24/20)

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

Thursday

30-20-10 Reps for TIME:
 Row for Calories
 Pull-UPs

FUNday

2 Rounds for TIME:
 50 DB 1arm Snatches (50/20)
 50 Wallballs

Alive Day

12.23.2003

AMRAP in 21min of:
 12 Wallballs
 23 Double Unders
 12 1arm DB Snatches (70/50)
 23 Box Jumps
 12 Pull-UPs

Thursday

“Volkswagen”

21-15-9 Reps for TIME of:

 Bench Press (BW)

 Pull-UPs

Wednesday

6 Rounds for Load:

 4 Front Squats 

 6 Back Squats

Complete Front Squats and immediately transition to Back Squats. Rest as needed between sets. Start lighter and increase the load every set. 

Coach Dan Campbell Mentality

Tuesday

50-35-20 Reps for TIME:
 HR Push-UPs
 ROW Calories