Week of 23 -27 Sept 13

Monday, 23 September

5 rounds for time
20 Kettle bell swings (70/45)
20 Box Jumps
Run 400 meters
20 burpees
20 wall ball (20/14)

 

Tuesday, 24 September (Heavy day)
3 rounds x 1 minutes of Squats (75% or so of BW)
1 minute do as many reps as possible, try not to set the bar down.
Rest a few minutes between as the other do their round
3 rounds x 1 minutes of Bench (75% or so of BW)
1 minute do as many reps as possible, try not to set the bar down.
Rest a few minutes between as the other do their round
Close with 4000 meter row

Wednesday, 25 September

This day will be a wash with the Suicide prevention stand down (we will all be engaged with this)
Look at a long run day - 3 + miles

 

Thursday, 26 September

4 man teams (we will play with the numbers and reps based on who shows)
120 Push Press at 105
1 man works the other 3 are in the front plank position for the PP reps to count
120 pullups
1 man works the other 3 are in the squat position (against the wall) for the pullups to count

Friday, 27 September

(I modified this based on Thursday Push presses)
Jack - AMRAP 20 minutes
10 toe to bars
10 kettle bell swings (53/35)
10 Box jumps