21-15-9
Handstand Push-ups
Ring Dips
Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
J.T. (Time) At Home Version
21-15-9
Handstand Push-ups
Tricep Dips
Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
For Time
800 Meter Run
21 Power Snatch (95/65)
21 Box Jumps (24/20)
400 Meter Run
15 Power Snatch
15 Box Jumps
200 Meter Run
9 Power Snatch
9 Box Jumps
Mandatory Evacuation (AMRAP - Rounds and Reps)
AMRAP in 15 Minutes
15/12 Calorie Row
10 Dumbbell Snatches
5 Burpees over the Rower
Mandatory Evacuation At Home version
AMRAP in 15 Minutes
200 Meter Run
10 Dumbbell Snatches
5 Burpees over the dumbbells
Metcon (AMRAP - Rounds and Reps)
AMRAP in 30 Minutes with a Partner
100 Air Squats
80 Lunges
60 Sit-ups
40 Push-ups
20 Burpees Together
AMRAP in 3 Minutes
25/20 Calorie Assault Bike
In remaining time Shoulder Press (95/65)
2 Minute Rest
AMRAP in 3 Minutes
25/20 Calorie Assault Bike
In remaining time Push Press (135/95)
2 Minute Rest
AMRAP in 3 Minutes
25/20 Calorie Assault Bike
In remaining time Push Jerk (165/115)
“Amanda”
9-7-5
Muscle-up
Squat Snatch (135/95)
For Time:
200 Double Unders
1000 Meter Row
50 Burpees
Cardio is Hardio (Time) At home Version
For Time:
200 Double Unders
1000 Meter Run
50 Burpees
For Time:
25-20-15-10
Sumo Deadlift High Pulls (95/65)
15-12-9-6
Burpee Box Jump Overs (24/20)