Greatness From Small Beginnings
“Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Read More …
Athlete Skill/Make-up Day Strength: Bench Press 6×6@60%, pausing 1st and last rep Accessory Work: Close grip bench 2×10 @50% Dumbbell bentover Row 5×10, moderate to heavy Dumbbell skull crusher 5×10, moderate to heavy
Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes Read More …
“Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters Strength: Deficit deadlift: 2×2@80% Deadlift: 1 set at 85%. AMRAP, but keep 1 rep left in the tank. Accessory Read More …
Athlete skill/Make-up day Strength: Bench Press (pause last rep): 2×4@80%, 2×3@85%, 2×2@90% Accessory work: Floor press 3×10@70% Superset w/ 10 DB fly’s 30+ banded bicep curls
Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb. *Note* due to available space, athletes lunged 50′, then the Athletes performed that number of reps of Read More …
Athlete skill/make-up day Strength: Bench Press (pause last rep) 2×6@72.5%, 2×5@77.5, 2×4@82.5% Accessory work: Close grip bench: 3×8@60% Super set with 15-20 reverse curl + strict press w/ empty barbell
Josie For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was Read More …
Athlete skill/make-up day Strength: Bench Press (pause last rep) 2×10@62.5%, 2×8@67.5, 2×6@72.5% Accessory work: x2 burnout sets of half push-ups Floor press 2×10@50%
Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run Read More …