RMSDF

Denial

Power/Strength

Body Weight Dead Lifts

3-3-3-3-3

rest 2 minutes

5 rds for time

21 Double Unders

22 Mt Climbers

5 Ring Dips

 

Climb the Mt

21-15-9-3 of

KB Snatches (alternate arms)

Box Jumps

Olympic Lifting Clinic

Thanks Erin for a great afternoon of training!

Sleepless

Back Squat 10 reps

20 Burpees

5 Chest to bar pull ups

Teams of 2

Split the work evenly between each team member - only one person works at a time

100 box jumps

20 hand stand push ups

1000 m row

50 push press

40 Turkish get ups alternating sides

Max Day

You pick 1 from each group

group 1 max reps in 5 minutes

kb swings, pull ups, ghd sit ups or double unders

group 2

dead lifts, power cleans, over head squat or bench press

Push Press

3-3-3-3-3

Back Squat

3-3-3-3-3

5 KB Power Cleans (left & right)

5 Deck Squats

5 KB Windmills (left & right)

5 rounds for time

Fran with one hand

15-12-9 each hand

thrusters  & one handed pull ups

Brant Point Light Nantucket Harbor

Death By Tabata

Tabata

Deadlift 185/135

Burpees

Alternating between each exercise over the course of 16 total rounds 20sec work 10 sec rest