Monday
CLOSED FOR MEMORIAL DAY
Tuesday
“Some Gave All”
AMRAP 12
10/8 – 15/12 – 20/16 – 25/20…
Calorie Air Bike
25-50-75-100ft…
Sandbag Carry (100/70) OR Double Kettlebell Front Rack Carry (53s/35s)
-3min rest-
AMRAP 12
10/8 – 15/12 – 20/16 – 25/20…
Calorie Row
25-50-75-100ft…
Single DB Walking Lunge (35/25)
Wednesday
Strength – 3 Supersets
12 Shoulder Press (55-60%)
12ea Banded Kneeling One Arm Lat Pulldown
-2min rest after each set-
-then-
“Arlington”
E4MOM x 4 Sets
15/12 Calorie Row
10 Burpee Box Get Overs (30/24)
15/12 Calorie Row
Thursday
Strength – Heavy Single
Squat Snatch
-then-
“Courtesy of the Red White and Blue”
For Time
120-90-60 Double Unders
40-30-20 Alternating Hang Dumbbell Snatch (50/35)
Friday
Strength – 3 Supersets
12 Front Squats (55-60%)
3 Box Jumps
-2min rest after each set-
-then-
“American Soldier”
5 Rounds For Time (RFT)
3 Wall Walks
9 Power Cleans (135/95)
15 GHD Sit Ups OR V-Ups
Saturday
“Still a Soldier”
Teams of 2 For Time
100ft-200ft-300ft Back Rack Lunges (115/85)
100-60-40 Dumbbell Bench Press (50s/35s)
-then-
Pump Time!
