LIFT

Deadlift 5 x 5 – All 5 work sets at 70-75% of your 1 Rep Max. Newbies work to a heavy set of 5.

WORKOUT

Performance
12-9-6-3-6-9-12 Reps of
KettleBell Swings 24/16kg
Toes To Bar
Push Press 60/40kg

Fitness
12-9-6-3-6-9-12 Reps of
Russian KBS 24/16kg
Hanging Knee Raise (2015 Open Standard)
Push Press 50/30kg

BENCHMARK TRAINING

Games

Workout 11.6

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
45kg Thruster, 3 reps
3 Chest to bar Pull-ups
45kgThruster, 6 reps
6 Chest to bar Pull-ups
45kg Thruster, 9 reps
9 Chest to bar Pull-ups
45kg Thruster, 12 reps
12 Chest to bar Pull-ups
45kg Thruster, 15 reps
15 Chest to bar Pull-ups
45kg Thruster, 18 reps
18 Chest to bar Pull-ups
45kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
30kg Thruster, 3 reps
3 Chest to bar Pull-ups
30kgThruster, 6 reps
6 Chest to bar Pull-ups
30kg Thruster, 9 reps
9 Chest to bar Pull-ups
30kg Thruster, 12 reps
12 Chest to bar Pull-ups
30kg Thruster, 15 reps
15 Chest to bar Pull-ups
30kg Thruster, 18 reps
18 Chest to bar Pull-ups
30kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

More info HERE.

Hero

“Strange”

8 RFT:
600 meter Run
11 Weighted pull-up, 24/16KG
11 Walking lunge steps, carrying kettlebells 2 x 24/16KG
11 Kettlebell thruster, 2 x 24/16KG

OLYMPUS DIGITAL CAMERA

U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

To put this in perspective, in 2006/2007 Matt did multiple missions via helicopter into Wardak province, “There  but for the grace of god go I”

MOBILITY MONDAY