For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
Parking Lot Lap
Quad Pulls down and back
Knee Tucks down and back
Alt. Crosskicks down and back
10 Knuckle Drags
Alt. Groin Stretch down
Cradle Stretch down and back
Samson Stretch down and back
Spiderman Crawl down and back
Inch Worms down(no push-up)
Toe Walk down and back
Heel Walk down and back
Lateral Slides down and back
High Knees down and back
Butt Kicks down and back
5 Rounds:
1 Minute Front Rack Dumbbell STEP BACK Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
30 Snatches 95/63
30 Clean and Jerks 95/63
30 Thrusters 95/63
Weights should be something you can move theough lots of reps with. If you don’t think you could do 20+ reps unbroken with any one of these movements, a lighter weight would be recommended.
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
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
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
Power snatch is acceptable. Only one miss will be allowed. If you have competitive goals, your focus should be a full squat in the lift today.
RX+ For Time:
20 Power Snatches 95/63
20 Lateral Barbell Burpees
20 Overhead Squats 95/63
20 Lateral Barbell Burpees
20 Squat Snatches 95/63
RX For Time:
20 Power Snatches 75/55
20 Lateral Barbell Burpees
20 Overhead Squats 75/55
20 Lateral Barbell Burpees
20 Power Snatches
