Strength:
Back Squat
Warm up 5-5-3
Work sets 5-5-5+
(ADD 10lbs to 1RM)

Workout Of the Day:
“RICKMAN’S REVENGE”

For time:

12-9-6
Thrusters & Pull Ups (95/65)
12-9-6
Power Clean & Hand release Push ups (135/85)
12-9-6
Deadlift & Toes to Bar (225/135)

One Bar per athlete, Athlete must load weights on themselves as they progress through the exercises.

Strength:
Clean 5-5-5
(Deload)

Workout Of the Day:
For time…
300m Walking lunge
then,
Shoulder to overhead  (6,000lb males/ 4,000lb females)

ex: 6,000lb / 135lb= 45 Repetitions.

Press, push press, push jerk…any shoulder to overhead counts! If you split jerk, feet must come together before lowering the bar. Pull bar from the floor, not rack.

Strength:
Dead Lift 5-5-5+
(65/75/85%)
*Add 10 lbs to your 1RM to find percentages.

Workout Of the Day:
“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Strength:
Clean 5-5-5+
Add 10lbs to your 1RM to find percentages
(65/75/85%)

Workout Of the Day:
As many rounds as possible in 15 minutes of,
5 Pull ups
10 Med ball cleans (as heavy as possible)
15 Burpees

Strength:
Bench Press 5-5-5 (deload)
(40-50-60%)

Workout Of the Day:
8 minute Tabata Style workout; rotating stations every 30 seconds:

Box Jumps
Wall Balls
Clapping Push Ups

***Keep a running count of your reps for your total overall score.***