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  • Writer's pictureMary Bozarth

Monday 9/11

Conditioning

“Nate” 20 min AMRAP 6 Chest to Bar or 2 BMU’s (RX+ Muscle Ups) 4 Handstand Push-ups 8 Kettlebell Swings (70/53) In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


Skills and Drills

Toes to Bar:

Week 6, Day 1


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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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