-Warm up-
10 minutes:
2 Rounds
Burpee Broad Jumps across gym
Handstand Walk attempts back to start
2 Rounds
Burpee Broad Jumps across gym
Handstand Walk attempts back to start
5 minutes:
EMOTM for 3 minutes:
4 DB Snatch
1 Rope climb
EMOTM for 3 minutes:
4 DB Snatch
1 Rope climb
-Olympic Lifting-
Power Clean-
3 sets of 5 touch and go reps.
Building in weight each set, finishing heavier
than last week.
-Strength-
Press-
3 rounds for max reps @ 60-65%
(must clean from the ground, then strict press
-Conditioning-
Today we "honor those who survived their combat experience but have come home and are struggling with surviving the peace" by completing the following workout. For more information follow this link: "Three Wise Men tribute"
Today we "honor those who survived their combat experience but have come home and are struggling with surviving the peace" by completing the following workout. For more information follow this link: "Three Wise Men tribute"
“Three Wise Men”
“Jeremy”
4 minutes AMRAP of:
5 Hang squat snatch 135/95
10 Burpees over the barbell
Rest 2 minutes, and then…
“Ben”
4 minutes AMRAP of:
10 Power cleans 135/95
20 Pull-ups
Rest 2 minutes, and then…
“Beau”
4 minutes AMRAP of:
15 Box jump-overs 24/20
30 Wall balls 20/14
The “Three Wise Men” were three brothers: Jeremy
Wise, Ben Wise, and Beau Wise. They were
warriors – Jeremy a SEAL, Ben an army Green Beret, and Beau USMC Infantry. Tragically both Jeremy and Ben were killed in
action. Beau remains on active
duty.
-Cool Down-
Quad Stretch
Banded Arm Stretches
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