AMRAP 60 @ base*

5 – 4 – 3 – 2 – 1-minutes of each:
Row for calories
Run for distance**
Ski for calories
Air bike for calories

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped. ** Or calories if on a runner

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift     Rest 200
2. For distance standing power throw     Rest 300
3. Complete as many reps as possible in 2 minutes of hand-release push-ups     Rest 300
4. For time sprint, drag, carry     Rest 400
5. Max plank hold     Rest 200
6. For time run 2 miles

Bradley

10 rounds for time of

• 100-m sprint
• 10 pull-ups
• 100-m sprint
• 10 burpees

Rest 30 seconds

Compare to 110817.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you've got a 14/20-lb vest or body armor, wear it.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

12 Power Clean 60/40kg
12 Bar Over Burpees
12 Front Squat 60/40kg

Rest 4 minutes.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

9 Power Clean 70/45kg
9 Bar Over Burpees
9 Front Squat 70/45kg

Rest 4 minute.

AMRAP 8

Buy-In 50 Double Unders

Remaining time :

6 Power Clean 80/50kg
6 Bar Ovar Burpees
6 Front Squat 80/50kg

4sets of
4 weigted pullups.

Tehdään monipuolisesti GPP (general physical prepardness) -ohjelmointia. Tarkoituksena tehdä mm. level-testejä, joilla saadaan kartoitettua omia vahvuuksia/heikkouksia. Samoin skill-harjoittelua lisätään. Haetaan parempaa kyykkytekniikkaa tempo-kyykyillä.
Aloitetaan syksyn ohjelmointijakso ja uuudet progressiot 15.8. kun suurin osa on palannut kesälomilta takaisin treeneihin.

Work in pairs
AMRAP 8
2-4-6-8...
KBS
DB Snatch
Goblet squat
-2 min. rest-
AMRAP 8
5-10-15-20...
Cal erg
Burpee box jumps

5 Rounds @ easy pace

3:00 Air Bike
20 Hand to hand Russian swings
10 Wall Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)