“Hold On For One More Day”
12 min Amrap
10 Front Squat (135/95)
10 Burpee over Bar
10 Pull Ups
Take 15 minutes to build to a heavy power clean. Focus on receiving the bar in a solid catch position. The key here is speed pull yourself around the bar into that soft knee catch.
Power Clean (155/105)
30/24 Cal. Row or Bike
Teams of 2 *30 min cap*
100 Pull Ups
150 Push Ups
200 Syncro Air Squats
With Larger Classes or if your team knows you will be cutting it close for this workout, reduce the row to 1k..
Take 15 minutes to find a 1 rep max bench press..
Teams of 2
100 KB Swings (70/53)(53/44)
For the 1000m run, you will run the loop and then to the 3rd light post and back into the gym. Both Partners will be running together….
Rest 2 minutes between working sets
4 Rounds For Time
100 Double Unders
15 Thrusters 95/65
25 Med Ball Sit Ups
*20 minute cap*
Today, you are able to choose two lifts to max out on. When maxing out, make sure that you have a spotter present and also make sure that you know how to bail out of the exercise if you need to. Yes, we want you to max out however, make sure that you are not losing for. Example: When deadlifting, you want to make sure that the low back is not rounding.
Rest 1:30 between working sets.
Assault Bike or Rower
Burpee Box Jump Overs (24/20)
Every 2 minutes
Wall Balls (20/14)
Bar Muscle Up
Scale back your Muscle Ups with Chest To Bar Pull Ups..
Regular or Banded will be doing 15 pull ups each set..
7 Rounds for time:
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
The back squats will be taken from the floor.
You are more than welcome to make this a Team Manion
*Rotate the runs and split up the back squats however.