“Curtis P”

55% Body weight

Squat clean
left lunge
right lunge
push press

the above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position

the workout is done for 100 repetitions or AMRAP 40 mins, with a partner, you go then they go


BENCH PRESS @ 90% ME x 3


AMRAP 2: Double Unders

25 in and outs
25 Hollow Rocks
50 Deadbugs
100 Oblique Crunches (50 left side & 50 right side)

6 minute cutoff

Rest 5 minutes

100 flutter kicks unbroken (left + right = 1 rep)
40 situps
40 pushups
40 situps
100 flutter kicks unbroken

6 minute cutoff

AMRAP 2: Double unders


“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.



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.


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