On Duty Hortman Complete as many rounds as possible in 45 minutes of: Run 800 meters 80 squats 8 muscle-ups Off Duty Hortman (Scaled) Complete as many rounds as possible in 15 minutes of: Run 400 meters 40 squats 8 Chest to bar pull-ups
Off Duty 5 rounds for time of: Swim 100 yards 30 push-ups On Duty 5 rounds for time of: Row 500 meters 30 push-ups Oly Lift Prog W5D3 Clean and Jerk 5-5-5-5-5 Clean High Pull 2-2-2-2-2 Back Squat 5-5-5-5
Off Duty Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climbs, 2 ascents 185-lb. front squats, 6 reps Continue adding 2 reps to the front squat…
Off Duty Oly Lift Prog W5D2 Overhead Squat 5-5-5-5-5 Snatch grip press 5-5-5-5 Split Jerk 5-5-5-5 On Duty Rest
Off Duty Burpee + 185-lb. back-squat ladder Rest 3 minutes Burpee + 115-lb. shoulder-press ladder Rest 3 minutes Burpee + 245-lb. deadlift ladder For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you…
Off Duty Elizabeth 21-15-9 reps for time of: 135-lb. cleans Ring dips On Duty Elizabeth (Scaled) 21-15-9 reps for time of: 95-lb. cleans Chair dips Oly Lift Prog W5D1 Snatch 5-5-5-5-5 Snatch High Pull @ 75% of 1RM 2-2-2-2-2 (Controlled descent, touch and go on ground) Front Squat 5-5-5-5-5
Off Duty 10 rounds for time of: Swim 100 yards Rest 1 minute On Duty 10 rounds for time of: Row 100 meters Rest 1 minute
Off and On duty Rest Pick a skill you need to work on and go at it for 10min (handstand walk, muscle ups, pull ups for example) Stretch 10min
Off Duty Oly Lift Prog W4D3 Clean and Jerk 5-5-3-3-1-1-1 Clean High Pull 1-1-1-1-1-1 Back Squat 5-5-3-3-1-1-1 On Duty Shoulder Press 5-5-5-5-5
Off Duty Run 5k On Duty Run 2400m (mile and half)
