Strength E3:30MOM: Back squats 10-8-8-8 Set 1 - 10@57% of 1RM back squat, Set 2 - 8@67%, Set 3 - 8@71%, Set 4 - 8@76% Strength II E2:30MOM: Front squats 5-5-5-5 Set 1 - 5@60% of 1RM front squat, Set 2 - 5@65%, Set 3 - 5@70%, Set 4 -...
Strength: With 10 minutes on the clock, build to a 5-rep heavy front squat. Workout of the Day: "Aww C'Mon Karen" For time: 150 wall balls (20/14) to a 10/9 ft target *Every minute, including 0:00 perform a 50 ft shuttle run (25 ft out, 25 ft back) ...
Strength: Pausing front squat complex E2MOM x 5 sets: 1 pausing front squat (3s in bottom of squat) 1 front squat Set 1 - 60% of 1RM front squat Set 2 - 63% of 1RM front squat Set 3 - 66% of 1RM front squat Set 4 - 69% of 1RM front...
Strength: EMOM x 20: Min 1: Easy bike or row Min 2: 3 front squats *Start at 60% of 1RM and add 5-10 lbs each round to find a challenging set of 3. Workout of the Day: "Level of Concern" With a partner (alternating full rounds), complete 10 rounds (5 each) of: 5...
Strength: On the 1:30 x 5 sets: 1 pausing front squat 1 front squat 1 thruster Set 1: 50%, Sets 2-5: Build to a heavy complexWorkout of the Day:"Gone in 60 Seconds" With a partner, complete 3 rounds for time: 40 single dumbbell step-back lunges (50/35) 30 alternating one arm DB snatches (50/35) 20...
Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 69% of 1RM front squat for all repetitions. Workout of the Day: "KB Annie" 50-40-30-20-10 KB swings (55/35)Sit-ups -Compare to 5/19/15 ...
Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 67% of 1RM front squat for all repetitions. Conditioning: EMOM x 9 (3 rounds): Min 1: 15/10 calorie bike, row, or ski Min 2: 15/10 DB push-ups (w/ one DB and alternating hands) Min 3: 10...
Strength: OTM x 10: 1 front squat 3 back squats -Barbell is loaded at 65% of 1RM front squat for all repetitions. Conditioning: EMOM x 8: Odd minute: 12 wallballs + max bodyweight deadlifts Even minute: Rest ...
Strength OTM x 10: 1 front squat and 3 back squats -Barbell is loaded at 63% of 1RM front squat for all repetitions. Gymnastics work 3 rounds: 1:00 light bike or row 2 bar muscle-ups 3 CTB pull-ups 4 TTB ...
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the...