DB Clean & Press, Pullup: 10.09.02

For Time: 21/15/9 of

1. DB Hang Power Clean and Push Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Important:

1. The HANG portion of the lift means that DB starts hanging above the knee. The POWER portion of this lift means that you catch it in a relatively upright position. Remember that this is a hang power clean and press.

2. Pause between the finish of the clean and beginning of the press - don't forget that the push press starts with a quick dip and drive from the hips.

3. "Jump" the weight up. Jump so that your hips are being used to displace the weight vertically. Do not turn this exercise into an upright row and shoulder press. JUMP!!!

Post time with any mods/scaling. Compare to time on July 20.

Spartans: add 21/15/9 clapping pushups into the mix - and audible clap is required for the rep to count.

Frog Hop Mix Chipper: 10.09.01

For time:

Frog Hop lap - 1 hand touches ground each landing

25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

Bodyweight lunge lap

25 Prone rows as prev

Frog Hop lap as prev

25 Prone rows as prev

Bodyweight lunge lap to end.

Spartans use 45 lb plate on lunge laps and 20% bodyweight dumbells for prone rows.

Miracle Mile Mix: 10.08.31

For time:

Run 1/4 mile
25 KB swings - men 20k, women 16K
Run 1/4 mile
20 kipping pull ups ( sub 60 reps if JPU or APU)
Run 1/4 mile
15 Burpees
Run 1/4 mile

Post time and scaling/mods. Compare to July 7.

Ground to Overhead and Toes to Bar: 10.08.30

For time, 21/15/9 of

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar

Weight: Men = 40KG, Women = 25KG

Spartans: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post time and mods/scaling.

Team Play: Row & Plank - 10.08.27

MRI (Max Reps In)

20 minutes of

Pacer: Concept 2 Rower for 500 M

Everyone else: Plank position.

While rower is attempting to finish 500m, everyone else holds a plank position. Rower stops rowing if one person drops out of position.

1 minute recovery break between each row session. Try to have everyone row at least one round.

Log in total number of rounds in 20 mins for entire team. Post mods, including dropping to knees for plank position.

Dessert: Ladder drills for agility.

Push Press Volume: 10.08.26

Going Up, Not for time:

50 Push Press/Jerks

Men: 50 KG

Women: 35 KG

Dessert: 50 situps - yup - drive it home.

Post your total tonnage lifted. Compare to 6/22.

Longest Mile: 10.08.25

Very simple longest mile for time

Run 1/4 mile

25 pushups

Run 1/4 mile

25 one arm push press with 10% bodyweight, L arm

25 one arm push press with 10% bodyweight, R arm

Run 1/4 mile

25 pushups

Run 1/4 mile and call for your time.

Substitutions on 1/4 mile run include 500 meter row or 3/4 mile stationary bike.

Dessert: Statue of Liberty lunges - single arm high with 10% bodyweight.

Post your time.