Strength:

AMRAP Unbroken Strict Press
– Rest 2:00 –
AMRAP Unbroken Push Press
– Rest 2:00 –
AMRAP Unbroken Push Jerk

Rx: (115/80) (Fx: 75/55) (Rx+ 135/95)

Score is total reps.

Conditioning:

AMRAP 16
12 Toes To Bar (Fx: 10)
24 Box Jumps (24/20)
12 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)

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Strength:

3 Rounds
10 Reverse Burpees (Rx+: Candlesticks)
20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing)
:45 Active Pull-up Hang (Fx: :30)

Conditioning:

3 Rounds
6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees
6 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
12 Burpees

Time Cap 14:00

As we reconvene our operations after the coronavirus shutdown, we realize class attendance is starting to look different than prior to the shutdown. Many of you are operating under a different schedule as you work from home, watch your kids and try to balance your time under this new reality. 

Strength:

E3MOM 15
10 Deadlifts (ME)

Conditioning:

“Grannie”
50-40-30-20-10
Double Unders
Sit-Ups

Start Each Round with:
6 Clean and Jerks (135/95) (Fx: 95/65)

Strength:

Tabata Mountain Climbers
– Rest 1:00 –
Tabata KB Halo (Alternate Directions each Round)
– Rest 1:00 –
Tabata Dumbbell Flys

Conditioning:

30 – 20 – 10
Handstand Push Ups (Fx: Hand Release Push Ups)
Box Jumps (24/20)

Happy 4th of July!!

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Conditioning:

“Manion”
7 Rounds
400m Run
29 Back Squats (135/95)