On and Off Duty Rest Day Roll and Stretch 15min Work on splits
Off and On Duty For time: 100 double-unders 50-calorie row 25 step-ups with 45-lb. dumbbells to 24-inch box Oly Lift Prog Overhead Squat 3-3-3-3-3 Push Press 3-3-3-3 Push Jerk 3-3-3-3
Off Duty Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. On Duty Establish 5 rep max for: Clean Bench press Overhead squat
Off Duty Complete as many rounds as possible in 15 minutes of: 155-lb. squat cleans, 5 reps 5 burpees, jumping over the barbell Oly Lift Prog W10D1 Snatch 3-3-3-3-3 Snatch high pull 3-3-3-3 Front Squat 3-3-3-3 On Duty Complete as many rounds as possible in 10 minutes of: 135-lb. squat cleans, 5 reps 5 burpees,…
Off Duty Skills E2M12M 3 position snatches, high hang, hang, ground METCON As many rounds as possible in 15 minutes of: 5 wall climbs 5 barbell turkish get ups 10 box jumps 24/20 On Duty As many rounds as possible in 10 minutes of: 5 wall climbs 5 barbell turkish get ups 10 box jumps…
Off and On Duty Snatch balance 3-3-3-3-3 reps
Off Duty Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments. If you’ve finished the workout before, this time add +1 rep to each exercise,…
Off and On Duty Gwen Clean and jerk 15-12-9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. Note: If on Duty, go light on the weight. Stay fit for Duty
Off Duty Oly Lift Prog W9D2 Overhead Squat 5-5-5-5-5 Push Press 5-5-5-5 Push Jerk 5-5-5-5 On Duty Rest Day Stretch 10min
Off Duty Swim 30 minutes for distance On Duty Row 15 minutes for distance
