AMERICAN IV
30:00 AMRAP
1000m Row
20 GHDs (Or V-Ups)
20 Burpee over Rower
FX: Burpees, Sit Ups
STRENGTH – Back Squat
Find a heavy 5 Rep Back Squat
JUNE CARTER
(RX+)
15:00 AMRAP
2 Ring Muscle Ups
2 Back Squats (225/155)
30ft Handstand Walk (15 feet out and back)
-Add 2 reps to the muscle-ups and squats every round
Barbell comes off the floor for Squats
RX: 2 walls walks, 4 chest to bar pull ups,185/125
FX: 135/95, scaled wall walks, j-hook pull ups
“Cash”
(RX+)
5 sets
2:00 AMRAP
8x50ft Shuttle Run
10 Clean and Jerks (115/85)
Max Box Jump Overs (30/24)
-Rest 1:00 Between sets-
RX: 95/65, 24/20
FX 75/55
Turkish Get-Ups
5 x 2 reps (each side)
PARIS ISLAND
Freedom (RX’d)
Teams of 2
3 Rounds
50 Burpee Box Jump Overs (20)
Reps of Back Squats Totaling 5000/4000lbs**
Time Cap: 25 Minutes
*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell
and can have different weights for each partner.
5000lb total for male teams could be 38 reps a
t 135lbs (5130lb total) or 53 reps at 95lbs
(5035lb total). Bar weight is allowed to be
changed across sets.
– Repeat from June 2nd, 2023 –
FX: 4000/3000
Bench Press – Week 10
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set
BENNING
(RX+)
3 rounds
12 Deadlifts (225/155)
9 Strict Handstand Push Ups
6 Bar Muscle Ups
Time Cap: 9 Minutes
RX: 185/115, Kipping HSPU, C2B
FX: 155/105,Dumbell Z-Press,
Back Squat – Week 10
20 Rep Back Squat (weight increased from last week)
PENDLETON
10-9-8-7-6-5-4-3-2-1
50ft Shuttle Runs
12 V-Ups
FX: Sit Ups
Time Cap: 16 Minutes
Squat Snatch
Every 1:30 (6 sets)
1 Squat Snatch @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
BETHESDA
(RX+)
Every 4:00 (4 sets)
75 Double Unders
10 Burpee Box Jump Overs (30/24)
6 Power Snatch (155/105)
RX: 135/95 24/20
FX: 95/65 20/18, 75 singles
BRAGG
(RX)
12:00 AMRAP
10-15-20-25….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
(Kettlebell Front Rack Carry (2×53/35))
Women Calories: 8-12-16-20…
-Rest 3:00-
12:00 AMRAP
10-15-20-25….
Row
25-50-75-100-125ft…
Single Dumbbell Overhead Walking Lunge (50/35)
Women Calories: 8-12-16-20…
RX: Regular Lunge
FX: 35/25 dumbell for both front rack carry and overhead lung,
Murph
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
VALOR
(RX+)
Teams of 2
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
Partner Holds Handstand
-into-
50 Power Cleans (185/125) (split as needed)
-into-
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
Barbell Front Rack Hold (185/125)
RX: 155/105
FX: 95/65, Plank Holds
Time Cap: 25 Minutes