Tuesday

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday

“Zimmerman”

Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 Deadlifts, 315 pounds

10 Handstand push-ups
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Friday


In teams of 3:

50 meter sled push (each person)
100 sledge hammers (one person must be planking)
200 double unders
400 meter farmer carry
150 Box Jumps
400 meter leap frog

Saturday

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

“Hammer”

5 RFT

5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Jerks (135/95)
20 Pull Ups

Rest 90 Seconds