(551) 427-5077

Thursday – July 8


Part 1:

10 Minutes to work on:

Snatch Balance

Part 2:

14 Minute Alternating EMOM

Odd Minutes: 1 Hang Power Snatch – 1 Squat Snatch – 1 Overhead Squat

Even Minutes: 30 seconds Max Wall Balls


Wednesday – July 7

3 Rounds

20 Double Unders

15 Pull Ups

20 Double Unders

20 Push Ups

20 Double Unders

25 Sit Ups

20 Double Unders

30 Air Squats

Tuesday – July 6

Part 1:

7 x 3 


*Equal or 10-15 pounds heavier than last week

3 x 3 


Add 2-3% from above

Part 2 (Optional):

4 Rounds

Sprint 200 M

Jog 200 M

Monday – July 5


Part 1:

4 Sets

2 Front Squats

2 Push Press

*Work up to heaviest load

*Done from rack.  Movements should be done consecutively without dropping bar

Part 2:

For Time:

20 Rounds

2 Thrusters (135/85)

2 Bar Facing Burpees

*Bars start on ground

Saturday – July 4


CPT Pedersen-Keel was killed by small arms fire when a Afghan policeman opened fire on US and Afghan forces inside a police headquarters in eastern Afghanistan. He was reportedly one of two U.S. special operations forces and two Afghan policemen killed in Wardak province. The other soldier killed was Staff Sgt. Rex L. Schad, 26, of Edmond, Okla.

He graduated from Avon Old Farms in 2002 and then graduated from West Point Military Academy in 2006. In 2008, he deployed to Afghanistan for 12 months with the 3rd BCT where he served as a company executive officer and platoon leader. Following that deployment, he completed the Special Forces Qualification Course and language training, he was assigned to the 1st Bn., 3rd SFG (A) as a detachment commander in August 2012, and deployed with the unit to Afghanistan.

His body was returned to the United States, to Dover Air Force Base in Delaware, in a dignified transfer, where family members were waiting.

His awards and decorations include the Bronze Star Medal (2), the Army Commendation Medal, the National Defense Service Medal, the Afghanistan Campaign Medal with two Campaign Stars, the Global War on Terrorism Service Medal, the Army Service Ribbon, the Overseas Service Ribbon, the NATO Medal, the Air Assault Badge, the Expert Infantryman Badge, the Parachutist Badge, the Pathfinder Badge, the Combat Infantryman Badge, the Ranger Tab, and the Special Forces Tab.

He is survived by his parents and sister.


200 M Run with (45/25) Plate

Then, right in to

4 Rounds

20 KB Swings (70/53)

10 Burpees

20 Wall Balls

10 Box Jumops

20 Sit Ups

10 Push Ups

400 M Run


Friday – July 3


Part 1: 

10 Minutes (Not for max reps)

5-10 Strict Pull Ups or Ring Rows

5-10 Dips (Ring or stationary)

5-10 One Arm KB Rows (each arm)

5-10 Diamond Push Ups

Part 2:

4 Rounds

400 M Run OR 500 M Row

10 Back Squats from ground (115/75)

10 Chest to Bar Pull Ups 

*Weight can be scaled up, goal is unbroken squats each round



Thursday – July 2

Part 1:

12 Minutes to find heaviest set of:

1 Hang Power Clean

1 Hang Squat Clean

1 Split Jerk

5 Minute Rest, then right in to

8 Minute Repetition Ladder (Increasing by 2s)

2 Hang Power Cleans

2 Shoulder to Overhead

20 Double Unders (50 singles)

4 Hang Power Cleans

4 Shoulder to Overhead 

20 Double Unders (50 singles)

6 Hang Power Cleans 

6 Shoulder to Overhead

20 Double Unders (50 singles)


*Suggested Weight is 70-75% of your heaviest set from Part 1, there is no “RX”

*Score will be total amount of cleans and shoulder to overheads lifted