Rest day

Rest day: Recovery work and mobility

"Hidalgo" with less running

For time:

• run 1,6K
• rest 2min
• 20 full clean @ 60/42,5kg
• 20 box jump
• 20 walking lunge with 20kg plate overhead
• 20 box jump
• 20 full clean
• rest 2 min
• run 1,6K

Advanced 👇

Do the one below

"HIDALGO"

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."

Front squat 3-4RM

Front squat 3-4 RM.

Left scorebox for 3RM, right scorebox for 4RM.

Advanced : Front squat 1RM

Front squat 1RM.

Calm before the sunday storm

12 x 20s work / 10s rest
– kb swings 32/24kg
– push-ups
– du's

Rest day

Rest day: Recovery work and mobility

ENDURANCE VKO 33

RUN
10x 200m fast + 200m recovery jog
-Ei lepoja juoksujen/kierrosten välissä. 200m recovery toimii ”lepona” , sen voi kävellä myös.
-Fast vauhdit: 1&2 samaa vauhti, 3&4, 5&6, 7&8, 9&10 sama vauhtia.
– Tavoite kiristä vauhtia aina kahden kierroksen jälkeen.

Push press 5 x 2

5 x 2 sets of push presses.

I row, therefore i am

Row 4-6 x 30 seconds.
– rest as needed between efforts