Off and On Duty 5 rounds, each for time, of: Row 750 meters Rest 3 minutes
Off Duty Back squat 1-1-1-1-1-1-1 reps Oly Lift Prog W11D2 Overhead squats 1-1-1-1-1 Push Press 1-1-1-1 Push Jerk 1-1-1-1 Note: keep it no higher than 75% of 1RM On Duty Back squat 5-5-5-5-5
Off Duty For time: Run 1 mile 100 sit-ups 100 back extensions Run 1 mile Mix and match back extensions and sit-ups as needed. On Duty For time: Run 800 meters 75 sit-ups 75 back extensions Run 800 meters Mix and match back extensions and sit-ups as needed.
Off Duty Oly Lift prog W11D1 Last week before testing, focus on technique Snatch 1-1-1-1-1 build to 90% of 1RM Snatch pulls @ 110% of 1RM Front Squat 1-1-1-1 build to 90% of 1RM On Duty Rest day Roll and Stretch 10 minutes
Off and On Duty Complete as many reps as possible in 10 minutes of: 5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups Etc., adding 5 reps to each exercise each round. Men use 95 lb., women use 65 lb.
Off Duty 12-9-6 reps for time of: Muscle-ups 275-lb. deadlifts Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps. On Duty 12-9-6 reps for time of: Chest to bar pull-ups 225-lb. deadlifts Each time you break a set of chest to…
Off and On Duty Complete as many reps as possible in 20 minutes of: 135-lb. clean and jerks, 15 reps Rest 1 minute 155-lb. clean and jerks, 15 reps Rest 1 minute 185-lb. clean and jerks, 15 reps Rest 1 minute 225-lb. clean and jerks, 15 reps Rest 1 minute 245-lb. clean and jerks, 15…
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
