LIFT

Thruster 5 x5  – Build up to a heavy set of 5. Look to establish a new 5 Rep Max.

 

WORKOUT

Performance
7Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees

BENCHMARK TRAINING

Girl

“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Scaling Options: 3 Rounds, or half reps for 5 rounds.
Fitness
Pull ups = Body Rows
Push Ups = Negatives (Half Reps)

Hero

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.

MOBILITY MONDAY

Improve Your Ankle Mobility

The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. How well are you able to achieve flexion? If the answer is that you have a 90 degree angle happening at your ankles, then you may need to spend more time on mobility in that area. Here are a few tools you can use to help you achieve mobile ankles and improve your squat position.