On duty Overhead squat 10-10-10-10 reps Off duty Overhead squat 10-5-3-1-1-1-3-5-10 reps Then Row 2000m for time
On duty and regular prog Active recovery, 10min bike, row or run 5min roll 5min banded distraction 10min stretch
On duty 15-12-9 reps for time of: 115-lb. thrusters 25-lb. weighted pull-ups Regular prog 15-12-9 reps for time of: 135-lb. thrusters 45-lb. weighted pull-ups
On duty and regular prog 6 400-meter sprints Rest as needed between efforts.
On duty Complete as many rounds as possible in 10 minutes of: 10 135# bench presses 15 toes-to-bars 20 hip extensions Regular prog Complete as many rounds as possible in 15 minutes of: 10 body-weight bench presses 20 toes-to-bars 30 hip extensions
On duty For time Mile and half (2400m) Regular prog “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run Note: Partition pull ups, push ups and squats as needed. If you have a 20lbs vest, wear it.
On duty Olympic weightlifting 5 Hang power snatch 5-5-5 Hang power clean and jerk 5-5-5 Olympic weightlifting total: Snatch 1-1-1 reps Clean and jerk 1-1-1 reps
On duty Nate (Modified) Complete as many rounds as possible in 15 minutes of: 2 weighted pull ups (25lbs) 4 shoulder to overhead (Body weight) 8 dumbell power cleans (35lbs) Regular prog Nate Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 2-pood kettlebell swings
On duty Deadlift 10-10-10-10-10 Regular prog Deadlift 10-5-3-1-1-1-3-5-10 reps
On duty and Regular prog Rest Active recovery, bike, row or run 10min, easy pace Squat mobility Stretch 10min
