3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press 135/95
7 DB Bent Over Rows (each arm)
100 Calorie Bike
3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press 135/95
7 DB Bent Over Rows (each arm)
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
3-5 min bike or row
25 jumping jacks
25 swinging jacks
10×3 count squat/hammy strectch
bear crawl down/back
15 jumping jacks
15 swinging jacks
bear crawl down/back
alternating groin stretch down
runners stretch back
inch worm with push up down
shoulder stretch 30 sec each side
Tabata Deadlift 185/135
rest 1 min
Tabata Hang Power Clean 135/95
rest 1 min
Tabata Front Squat 85/60
rest 1 min
Tabata Push Press 65/45
The Tabata Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals(4min). Score is total reps for all 32 intervals.
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
3 rounds for max reps:
30 sec calorie bike
30 sec rest
30 sec hspu
30 sec rest
30 sec air squats
30 sec rest
30 sec burpees
30 sec rest
30 sec toes 2 bar
30 sec rest
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
