Monday 2020/06/01

Bradshaw

5 Rounds for time:
3 Handstand Push-ups
6 Deadlifts, 155/105
12 Pull-ups
25 Double Unders

*25 minute time cap

Tuesday 2020/06/02

Outdoor option
20-16-12-8-4 reps for time:
Thruster, 90/65
Alternating Kettlebell Snatch, 53/35
Box Jump 24/20”
Kettlebell Swing, 53/35

*Use rubber tiles under the boxes outside
*Only recycled bumper plates are allowed outside. No colored plates please!

Indoor option
20-16-12-8-4 reps for time:
Wall Ball, 20/14
Alternating Kettlebell Snatch, 53/35
Box Jump, 24/20”
Kettlebell Swing, 53/35

Wednesday 2020/06/03

Every 3 mins for 18 mins:
24 Abmat Sit-ups
16/12 Calorie Assault Bike
6 Strict Press

*Build in weight on the strict press. Note heaviest load in comments.

Thursday 2020/06/04

For time:
Row, 1500/1200m
30 Burpees
15 Ring Muscle-ups
30 Burpees
Row, 1500, 1200m

*Rx+ = 30 Ring Muscle-ups

Friday 2020/06/05

1 Hang Squat Snatch + 2 Overhead Squats
Build to a max complex

*Record you heaviest complex

Saturday 2020/06/06

Jenkins

Teams of 2
Complete as many rounds as possible in 40 mins:
50 Burpees
Run, 400m
50 Kettlebell Swings, 53/35
Run, 400m
50 Pull-ups
Run, 400m
50 Push-ups
Run, 400m

*Run together and divide the reps as needed with one partner working and one resting.

**In memory of member and athlete Lt. Garrett Jenkins of Colwyn Bay, Conway, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Let. Jenkins, who was in his mid-20s, died during the so-called ”30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.*