Mobility
Quad Foam Roll
Foam Roll Pec Stretch*
LX Hamstring Smash
*Support Foam Roller on your spine/avoid shrugging up
Primer
3 Rounds
10 Alternating Bridge Hamstring March https://bit.ly/2rH4umM
10ea/side Quadruped Row https://bit.ly/2Xc3Rgu
6 Dive Bomber Pushups
Conditioning
AMRAP in 14 Minutes:
40 Double Unders
15 Kettlebell Swings (53/35)
15 HR Pushups
Primer
2 Rounds
10 Cat Cows
10 Quadruped KB Pullthrough
10ea/side SA KB Swings
Strength
Back Squats: warmup, then 4 set of 7 w/ 45 sec rest between sets
*if you completed all 3 sets last week move up 5-10%
Conditioning
3 Rounds for Time:
28 Abmat Situps
18 DBall Cleans (80/50)
8 Strict Pullups
Primer
2 Rounds
6ea/side DB Skater Squats https://bit.ly/2p48w7E
20sec Medball Stir the Pot https://bit.ly/2p6Swlm
10 DB Scarecrows https://bit.ly/2NAN1Vq
Strength
Bench Press: 5 sets of 8 Building to Heavy Set
Conditioning
AMRAP in 9 Minutes:
Row for Total Cal
*Every 90 Seconds: 5 Burpees
REST for 2 Minutes
AMRAP in 9 Minutes:
Bike for Total Cal
*Every 90 Seconds: 5 Clean & Jerks (115/75)
Primer
3 Rounds:
10 Elevated Reverse Lunge
6 e/side Banded Monster Walk
3 Wall Walks
Conditioning
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
“Nutts”
For Time:
10 HSPU
15 Deadlift (250/165)
25 Box Jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double Unders
Run 400 meters with a 45/35lb plate
Primer
2 Rounds
10ea/side Single Arm Banded Rows w/ 1sec pause
2 Wall Walks w/ 3sec pause at top
6 Dball Slams
Strength
Push Press: 55/8, 75/6, 80/4x3sets
Conditioning
In Teams of 2, For Time:
50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand (against wall)*
50 Front Squats 1 (115/80 | 135/95), while partner holds Wall Sit
50 Thrusters (115/80 | 135/95), while partner holds plank
800m Partner Run
*scale with OH plate hold
**One partner working at at time – everytime partners switch, both perform 5 burpees
Friday Night Lights – First Heat at 630PM
Party following the Final Heat, BYOB & Pot Luck
TIEBREAK
If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls.
