November 19, 2018



40 yard dash


For Time


40/32 cal Row

40 DB Box Step Overs (24/20”) (50/35#)

40 Push Presses (95/65#)  

40 OH Lunges (50/35#) - 20 each arm


15 min cap




25/18 cal Row

40 DB Box Step Overs (20/16”) (35/20#)

40 Push Presses (65/35#)

40 OH Lunges (35/20#)





Row- Not much to say here. You can set the resistance to whatever you like.


DB Box Step Overs- One DB is held at your side. You’ll then step up on to the box and touch the other foot to the box. The hips and knees don’t need to be extended on top of the box. While stepping on to the box, the free hand can not contact any part of the body or DB. The rep is complete when both feet touch the ground. 20 reps per leg and arm. Switch as needed.

Push Presses- The bar starts in the front rack and finishes overhead with elbows extended. Before the press, the knees may bend. No push jerks. After the bar leaves the chest, the knees can't bend again. Once the bar is locked out with the bar directly overhead, it can be lowered to the chest.


OH Lunges- The DB starts overhead and arms will be switched every 10 reps. Legs will alternate right to left. The knee must touch the ground for each rep to count. Reps will count as long as the DB is overhead, but the elbow is allowed to bend.




Standards are the same


Core Work:


3 Rounds


20 sec Hollow Hold

20 Weighted Sit Ups (25#) - Hold a DB to your chest


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