Monday – 04/11/22:
Strength:
Every 90s x53 UB deadlifts *build to heavy
“Donny”
For time (15min cap)
21-15-9-9-15-21:Deadlifts 225 / 155 lb
Burpees
*U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
– Conditioning Category: Threshold- Deadlifts: Completed in no more than 3 sets each round. Loading should not exceed 70% of your 1RM deadlift.- Burpees: Standard burpees.
Score: Total time.
Tuesday – 04/12/22:
Strength:
Every 90s x5
8 forward stepping front rack lunges AHAP (4 each)*all sets are heavy, use barbell from racks
“Spiral Staircase”
AMRAP 12:
2 Push Press
8 Front Rack Box Step-ups
4 Push Press
8 Front Rack Box Step-ups
6 Push Press8 Front Rack Box Step-ups…[
Add 2 Push Press Each Round]
Barbell: 75 / 55 lbBox: (20″)
Score: Rounds + Reps. If you finish the round of 16’s your score is 8 rounds.
Wednesday – 04/13/22:
“Barbara”
5 Rounds For Time: (40min cap)
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds.
Score: Total time including rest.
Thursday – 04/14/22 :
Skill/strength:
Every 90s x 5
3 split jerks (3s hold in split)*build to heavy. Focus on good footwork and recovery
Every 90s x5
3 position descending hang cleans (From power, from above knee, from below knee) *build to heavy. Goal is all squat cleans, mod power if needed. Focus on high thigh contact and 3rd pull.
Immediately following 3 pos cleans 8 min to build to a heavy clean and split jerk for the day.
Friday – 04/15/22:
“Jerry”
For Time: (40min cap)
1 Mile Run
2,000 Meter Row
1 Mile Run
*mod 3200m bike for run if NEEDED.
*Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
– Conditioning Category: Pacer- Run: Each mile performed in less than 10:00.- Row: Performed in less than 10:00. – Score: Total Time.
Saturday – 04/16/22 – GYM CLOSED FOR IN-HOUSE EVENT
