Emphasis: A bit of everything
Note: 0630 and 0900 classes will follow the programming immediately below. The 1300 and 1730 classes will take on “Operation Benjamin,” detailed further below.
0630 and 0900 (unless you request otherwise)
A) Prep
B) Strength 1: 5 rounds
- 5 goblet squats > 8 walking goblet lunges
- 30’/30′ banded side steps
C) Strength 2: 5 rounds
- 30′ rope sled pull
- 30′ backwards sled drag
- 5 pullups
D) 3 Rounds for Time
- 8 thrusters
- 5/5 renegade rows
- 50 single-unders
1300 and 1730 (irregardless of protestations)
A) Prep
B) The mission order
Note: rep counts are subject to change
First, we infiltrate
- We have to climb a mountain (step-ups) – 1000 steps
- We’ll have to work our way through a mine field (DOT drill) – 100×1
- We’ll have to crawl under barbed wire (low crawl) – 20 laps
Then, we execute the mission
- Sandbag clean-and-carry – 100×30′
- Sandbag toss-and-chase – 100×30′
- Jump rope – 1000 reps
- Renegade rows – 500 reps
Finally, we exfiltrate
- One block lap with the following:
- Tire sled – TRX
- Sandbags – 3
- Kettlebells – 3
- Slosh pipe – 1