Strength: TEST DAY! Build to a Back Squat 1RM E2MOM – 6 sets of Back Squat Rounds 1-2: 3 reps / Rounds 3-4: 2 reps / Rounds 5-6: 1 reps Increase weight each round. Workout: “Jack” AMRAP 20 10 Push Press (85/115#) 10 Kettlebell Swings (35/53#) 10 Box Jumps (20/24″) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.Read more

Skill Work: Skill Development Thursday (Week 4 of 4) Workout: 4-5 rounds: 10 Slow Plank Shoulder Taps 10 Ball Slams (20/30#) 10 Hollow Rocks 10 Cal Echo Bike Sprint Rest 1:00 between rounds Track total Calories completed across all rounds.Read more

Skill Work: 12 Minute Skill Session Turkish Get-Up Use the time to improve technique with DB/KB and/or attempt lifting new objects! Workout: 10 x 2:00 rounds (Each round is 1:30 work and :30 rest) Odd Rounds- Run 150m + Max Reps Power Snatch (95/135#) in remaining time Even Rounds- Run 150m + Max Reps Bar-Facing Burpees in remaining time Track total combined reps between both movements.Read more

Strength: Squat Clean Complex 12 minutes to complete 5 rounds of: 2-second Halting Squat Clean (1 inch off ground) + Floating Squat Clean + Squat Clean Reset before final rep Workout: 5 rounds for time:10 Deadlift (155/225#)10 Double-DB Floor Press (35/50#)60 Double-UndersRead more

Strength: 12 minutes to build to a set of: 6 Push Jerks Increase weight each round. Complete 10 slow Plank Knee-to-Elbows between sets. Workout: AMRAP 15 2 Single-Arm DB STOH per arm (not alternating) (35/50#) 2 Pull-Ups 200/250m Row 4 Single-Arm DB STOH per arm (not alternating) (35/50#) 4 Pull-Ups 200/250m Row 6 Single-Arm DB STOH per arm (not alternating) (35/50#) 6 Pull-Ups 200/250m Row (and so on…) Add 2 reps of DB STOH and Pull-Up per round, Row stays at 200/250m throughoutRead more