23 Nov 2017

“Coffland”
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run (400m x 2)
30 push-ups
Note: Accumulate 6 mins of hanging

OR

Scale Coffland:
5 Rounds for max time hanging:
Max hang from a pull-up bar
Run 400m
20 Push-Ups

22 Nov 2017

Part 1)
3RM Backsquat
* No pause DOEs NOT mean using an aggressive bounce, descend with the same control as in previous weeks and stand fast.

Part 2)
7 minute AMRAP:
4 Front Squats @ 42.5kg/30kg
4 Push Press @ 42.5kg/30kg
4 Thrusters @ 42.5kg/30kg
32 Double Unders
Dumping the bar = no rep.

21 Nov 2017

Part 1)
New Push/Pull – Rope Climbs & Handstand Push-Ups!

Part 2)
10 minute EMOM:
Push-Ups/Pull-Ups/Muscle Ups

Part 3)
9 Minute AMRAP:
10 Barbell Rollouts
10 Leg Raises
60 Second Plank Hold

20 Nov 2017

Part 1)
Straight Arm – Levers & Planches Week 4 of 4

Part 2)
L- Sits & Handstands

Part 3)
3 x 90 Second Rounds for max reps:
Run 200m
Max Burpees
– Rest 90 Second between efforts.

19 Nov 2017

COW 17.4 Rx
For Time:
60 Wall Balls @ 9kg/7kg to 10ft/9ft target****
40 Cal Row

**** Every time you break in the wall ball, add 5 additional calories to your 40 cal row. E.G: If you drop it 3 times you will then row 55 cals (40 + 3 x 5 cal penalty)****
Max Penalty: 15 Cals

Break = dropping the ball, standing still holding the ball, pressing the ball against the wall with your body, pausing at the bottom of the squat. Any deviation from the natural cadence of your wall ball will be considered a break and will incur the 5 calorie penalty.

COW 17.4 Intermediate
For Time:
60 Wall Balls @ 7kg/5kg to 10ft/9ft target*
40 Cal Row

**** Every time you break in the wall ball, add 5 additional calories to your 40 cal row. E.G: If you drop it 3 times you will then row 55 cals (40 + 3 x 5 cal penalty)****
Max Penalty: 15 Cals

Break = dropping the ball, standing still holding the ball, pressing the ball against the wall with your body, pausing at the bottom of the squat. Any deviation from the natural cadence of your wall ball will be considered a break and will incur the 5 calorie penalty.

COW 17.4 Scale
60 Wall Balls @ 5kg/3kg to 10ft/9ft target*
40 Cals

**** Every time you break in the wall ball, add 5 additional calories to your 40 cal row. E.G: If you drop it 3 times you will then row 55 cals (40 + 3 x 5 cal penalty)****
Max Penalty: 15 Cals

Break = dropping the ball, standing still holding the ball, pressing the ball against the wall with your body, pausing at the bottom of the squat. Any deviation from the natural cadence of your wall ball will be considered a break and will incur the 5 calorie penalty.

17 Nov 2017

Part 1)
Farmers Carry: 3 x 12 meter efforts.
*Goal is to find a challenging weight and successfully hit it for 3 lengths*

Part 2)
Core Destroyer V 3.0
4 Rounds of 40 second on/20 seconds off:
Hanging Flutter Kicks
Barbell Rollout
Hollow Body hold

16 Nov 2017

Strength:
Push/Pull – Week 4 of 4

Conditioning:
1KM Row time Trial

15 Nov 2017

“Whitten”
Five Rounds for time:
22 Kettlebell Swings @ 24/16kg
22 Box Jumps @ 24″/20″
Run 400m
22 Burpees
22 Wall Ball Shots @ 9kg/6kg

*45 minute CAP*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

15 Nov 2017

Part 1)
Straight Armed Program – Levers & Planche

Part 2)
Straight Armed Program – L-sit & Handstands

Part 3)
Double Unders test

13 Nov 2017

Part 1)
Pause Back Squats 3-3-3-3-3-3
*Goal is to complete multiple sets heavier then last week – notice that it is 6 sets today instead of 4*

Part 2)
12 minute AMRAP
4 Strict Handstand Push-Up
8 Knees to Elbow
12 Pistol Squats