LIFT

Push Press 5 x 5 – 65-75-80-80-80%

WORKOUT – BASELINE

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Retest from Jan 18

BENCHMARK TRAINING

Girl

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s?

Hero

“Carse”

21-18-15-12-9-6-3 FOR TIME
Squat clean 43/30kg
Double-under
Deadlift 85/55kg
Box jump 24/20”
Begin each round with 50m Bear crawl

NathanCarseHero

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

MOBILITY MONDAY

Improving Shoulder Mobility

For increased flexibility, less stiffness, freer and fuller range of motion, and less pain in your shoulders – try these three exercises daily for one week. Incorporate them into your regular routine, if you notice positive changes.