LIFT

Press 6 x 4 – Use 65-75% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

Performance
EMOM for 15 mins
Min 1 15 Russian KBS 32/24kg
Min 2 10 Walking Lunges with KB
Min 3 12 Box Jump Overs 24/20”

Fitness
EMOM for 15 mins
Min 1 15 Russian KBS 28/20kg
Min 2 10 Walking Lunges
Min 3 12 Box Jumps 24/20”

BENCHMARK TRAINING

Games

“Workout 12.4”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

More details HERE.

Hero

“Wilmot”

Six rounds for time of:
50 Squats
25 Ring dips

ColinWilmotHero

 

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

MOBILITY MONDAY