A. Warmup:
DROM
3 sets of:
10 Goblet Squats
10 Hanging leg raises
10 Good Mornings
B. Back Squat 5 x 5
*add 5-10 lbs from 7.31.18
C. Press 5 x 3
*add 2.5-5 lbs from 7.31.18
D. Cooldown:
2:00 Couch stretch, ea.
100 Banded pull aparts
A. Warmup:
2 x 1:00 Back Pack Stretch
DROM
B. 5 x Bear Crawl Sled Pull, 70′
-Rest 2:00
*go as heavy as you’re willing
C. OTM for 5:00
10-15 pullups/ring rows
-or-
8-12 C2B Pullups
-or
3-5 Bar MU
*NO BANDS
D. Cooldown/Accessory:
3 x 1:00 Plank
1:30 Rest
A. Warmup:
5 x :50 easy/:10 hard Assault Bike
-or-
5 x :45 easy/:15 hard Row
DROM
3 sets of:
:30 Banded shoulder dist., ea.
15 Banded Good Mornings
10 Box Jumps, step down
B. 3 rounds of:
400m Single KB Carry, pick weight
15 KB Push Press (R)
15 KB Swings
15 KB Push Press (L)
15 KB Swings
C. Cooldown:
2:00 Couch Stretch, ea.
50 Banded Pull Aparts after ea.
A. Warmup:
DROM
then,
3 sets of:
10 lateral step-ups -or- pistols
5-10 Strict Pullups
5 Suitcase DL, each side
B. 5 sets of:
5 Deadlifts, add weight each set
500m row at 85% effort
C. Cooldown:
Foam roll for remainder of class time
A. Warmup:
100 Banded Pull Aparts
DROM
3 rounds of:
5 Plyo Pushups
:30 Bar Hang
10 Banded Good Mornings
30 Mountain Climbers
B. For time:
21-15-9
Shoulder to Overhead, 135/95
Box Jumps, 24″/20″
*Scale weight & box height as needed
C. Cooldown:
800m slow jog
2 x 1:00 Calf Stretch, ea.
2:00 High hip stretch ea.
A. Warmup:
DROM
3 x Max L-Sit
2:00 Rest
3 sets of:
5 OHS, :05 count down and up
:30 HS Hold
10 Jump Lunges
B. 5 rounds of:
10 Alt DB Power Snatch
15 Burpees
200m Run
*Scale to 3 rounds if needed
C. Cooldown:
100 Abs of Choice
then,
3:00 Lizard stretch, ea.
A. Warmup:
DROM
3 sets of:
10 Goblet Squats
10 Hanging leg raises
10 Good Mornings
B. Back Squat 5 x 5
*add 5-10 lbs from 7.23.18
C. Press 5 x 3
*add 2.5-5 lbs from 7.23.18
D. Cooldown:
2:00 Couch stretch, ea.
100 Banded pull aparts
A. Warmup:
DROM
3 sets of:
:30 bar hang
15 Back Ext
10 Barbell Thrusters
B. For time:
1.5/1 mile Assault Bike
50 Power Snatch, 75/55
30 Pullups
*This is a “go all out” kind of workout. Choose a weight that will allow for minimal breaks.
C. Cooldown:
5:00 Bottom of Squat hold
*If you come out of the hold you must JOG a 200m
Teams of 2:
“Helton”
3 rounds for time:
800m Run
30 DB Squat Cleans, 50/35
30 DB Burpees
*Both teammates will begin with the 800m run together. Each must hold one of the DB’s on the run. Alternate reps of the DB cleans and burpees however.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Georgia, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Florida, was killed Sept. 8, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Helton is survived by his mother, Jiffy.
A. Warmup:
400m Run
DROM
3 sets of:
M.E. L-Sit
10 Suitcase DL, ea.
10 Pushups
B. Row sprints:
5 x 100m, rest 1:00 after each
3 x 200m, rest 2:00 after each
1 x 500m
C. Cooldown:
Foam Roll for Remainder
Please activate some Widgets.