WORKOUT

Performance
For max reps at each station:
Tabata pull-ups (Rx+ CTB Pull Ups)
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 20/15kg
Rest 1 minute
Tabata Good Mornings 20/15kg
Rest 1 minute
Tabata jumping back squats 20/15kg

Fitness
For max reps at each station:
Tabata Body Rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 15/7kg
Rest 1 minute
Tabata Good Mornings 15/7kg
Rest 1 minute
Tabata jumping back squats 15/7kg

 

BENCHMARK TRAINING

Games

“13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, 30 reps
10 burpees
95/63kg Snatch, as many reps as possible

Hero

“Roy”

5 Rounds For Time
15 Deadlifts 100/75kg
20 Box Jump 24/20”
25 Pull Ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations