Hero

Hero

Luce (Time)
With a 20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats
In honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009

drench

drench

strict press (4 sets )
1 min on 1 min off max reps from rack
empty bar 45/35
4 sets
Metcon (Time)
for time
10t2b
12 deadlift 135/85
10 t2b
10 power cleans 135/85
10 t2b
8 shoulder to overhead 135/85
10 c2b
6 clusters 135/85
10 c2b
4 thrusters 135/85
10 c2b
2 bar facing burpees

tuesday

tuesday

New Gymnastic (Max reps)
tabata
8 rounds
weighted frontal raise
weighted lateral raise
Metcon (Time)
for time
250/200 m row
30 seated dumbbell chest press 50/35
15 shoulder to over head 155/105
250/200m row
30 dumbbell squat
15 squat clean 155/105

monday

monday

front squat (5 sets 2 reps )
pause front squat
5 sets 2 reps
3 second pause in the hole
Metcon (AMRAP – Rounds and Reps)
12 min amrap
3 hang power cleans 95/65
3 front squat
30 double unders/45 singles
add 3 front squats every round