Strength:
Cleans
3-3-3 @ 80/85/90%
Resetting after each rep

Workout Of the Day:
1 mile run
50 front squats 95/65
50 GHD back extensions (sub: goodmornings w/ 45lbs bar)
1 mile run

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:
Power Clean
5-5-5 (deload)

Workout Of the Day:
As Many Rounds/Reps As Possible in 20 Min.

10 Box Jumps (30/24)
20 Burpees
300m *walking lunge (no extra weight, go for speed)
40 sledge hammer strikes
100 *yard 45lb sled Pull

*Walking lunges: 1 Full Lap around Building equals 1 REP. 1/2 a rep if you do not complete the full 300m, regardless how far or short you have gone. Same applies for the sled pull.

Strength:
Back Squat
(Deload phase)
5-5-5

Workout Of the Day:
Competitor:
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull ups

Post reps for both exercises in all rounds.

Fitness:
Five rounds for max reps of:
2 minutes of max burpees
2 minutes of max double Unders

Post reps for both exercises in all rounds.

Strength:
DeadLift
warm up 5-5-3
work sets 5-3-1+

Workout Of the Day:
“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.