In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. ‘Marc Carter’ 4RFT with a partner 30 squat cleans(95/65) 30 pull ups 1000 m row(50 cals on bike) Lv1(85/55) Lv2(75/45) “Badger” 3RFT 30 squat cleans(95/65) 30 pull ups 800 m run
Tabata L-sits and planks rest 1 minute Tabata ring hold and planks “11.1” AMRAP 10 30 dubs 15 power snatches (75/55) Lv1(65/45) Lv1(55/35)
15 minutes build to heavy clean EMOM12 2 deadlifts+1 hang clean + clean&jerk (touch-n-go) building weight Optional cash out: 2K row for time
Deadlift: 5×5 building to 75% 40 rep make up “RLS” 4RFT 250m row(13-15cals on bike) 20 o.h walking lunges(45/35lb plates) 15 box jumps (24/20) Lv1(35/25) Lv2(25/10)
Push Press 7-7-5-5-3 building weight “They go low, we go high” 25-20-15-10-5 50-40-30-20-10 push jerks(95/65) Sit ups Lv1(85/55) Lv2(75/45)
Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals. Martin Luther King, Jr. Week 1 of 40 rep front squat “MLK” 20 min cap 2RFT 800m run 28 wall balls(20/14) 19 burpees 63Dubs(126singles)
With a Partner 1k row 10 HSPU 20 C&J (135/95) 30 Burpees 40 pull ups 50 sit ups 60 Box jumps(24/20) 50 sit ups 40 pull ups 30 Burpees 20 C&J 10 HSPU 1k row
Erg: back to the basics! Form = intensity and efficiency. “Jason Voorhees” 25minute cap 1000m row 20 Hang cleans(135/95) 50 dubs(100 singles) 750m row 15 Hang cleans 40 dubs(80 singles) 500m row 10 Hang cleans 30 dubs(60 singles) 250m row 5 hang cleans 20 dubs(40 singles) *Not enough rowers? Not a problem! 1000m row =…
EMOM 5 snatch complex 3 snatch grip dealift + 2 pwr snatch + 1 O.H.S building weight only if form is good “E.T Phone Home” EMOM 16 12/9 cals on bike 8-10 burpees 10-12 pull ups 45s plank hold
Front squat to a target: 7-7-5-5-3-3 building (1 RM front squat make up) “Rock-n-Roll” 30-20-10 Hollow Rocks Wall balls(20/14) KBS(53/35) Lv1(hollow R arms by sides(35/26) Lv2(h. hold for seconds(14/8 and 35/26kbs)