*Start Light-Moderate and build to Moderate+.
Week 2 of 9
EMOM x 18 MINUTES
MIN 1 – 45 sec Cal Machine
MIN 2 – 45 sec Front Squats Rx (115/75) L2 (75/55) L1 BW
MIN 3 – 45 sec Deadbugs
(Score is Total Reps)
FOR TIME
2001m Run*
11 Box Jumps Rx (30/24) L2 (24/20) L1 (20/12)
11 Thrusters Rx (155/105) L2 (115/75) L1 (45/35)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row
HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press
*Athletes may start with either the run or the row and finish the workout with the other.
Time Cap = 35 Minutes
*Start Light and build to Moderate.
Week 1 of 9
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges Rx (95/65) L2 (65/45) L1 (45/35)
24 Slam Balls Rx (20/14) L2 (14/10) L1
12 Alt. Front Rack Lunges
24 Sit-Ups
EMOM x 28 MINUTES
MIN 1 – 45 sec Cardio Choice MIN 2 – 20 sec/20 sec Single Arm Ring Rows
MIN 3 – 45 sec Up-Down Box Crawl Overs (30/24)
MIN 4 – 45 sec DB Slides (Athlete Choice, Moderate)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch
Week 1 of 9
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
-Rest 2:00 b/t Part 1 & Part 2-
3 SETS
2.) ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
Week 1 of 9
AMRAP x 12 MINUTES*
12 Wall Balls Rx (20/14) L2 (14/10) L1 (10/8)
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
U.S. Army Staff Sergeant Edwardo Loredo, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
IN TEAMS OF 2… 2 SETS AMRAP x 14 MINUTES*
200m Run
30 Toes to Bar
100m DBL KB Farmer Carry (Athlete Choice, Moderate)
120 Alt. Crossbody Mountain Climbers
-Rest 1:30 b/t Sets-
*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Foam Roll Upper Back
1:00 Foam Roll Lats (R)
1:00 Foam Roll Lats (L)