LIFT

Front Squat 5 x 5 @78% – Sets across at 78%. All 5 sets of 5 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.

WORKOUT

Performance
12 Minute EMOM
12 KB Swing 24/16kg
8 KB Push Press

Fitness
12 Minute EMOM
8 Russian KB Swing
4 KB Push Press

BENCHMARK TRAINING

Games

“11.6”

Complete as many reps as possible in 7 minutes following the rep scheme below:
45.5/29.5kg Thruster, 3 reps
3 Chest to bar Pull-ups
45.5/29.5kg Thruster, 6 reps
6 Chest to bar Pull-ups
45.5/29.5kg Thruster, 9 reps
9 Chest to bar Pull-ups
45.5/29.5kg Thruster, 12 reps
12 Chest to bar Pull-ups
45.5/29.5kg Thruster, 15 reps
15 Chest to bar Pull-ups
45.5/29.5kg Thruster, 18 reps
18 Chest to bar Pull-ups
45.5/29.5kg 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 scaling options HERE.

Hero

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

MOBILITY MONDAY