August 4, 2018

Conditioning: 10 Rounds For Reps
Mainsite 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
*Rest 2 minutes between rounds.
*Men: 155 lb.
*Women: 105 lb.

Conditioning: AMRAP (For Rounds and Reps)
*Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Hand Release Push Ups
6 Burpees
9 Slam Balls (40/25)
12 Russian Kettlebell Swings (53/35)
15 Assault Bike Cals
*Partner A will do 3 hand release push-ups, Partner B does 6 burpees, Partner A does 9 slam balls, Partner B does 12 kettlebell swings, Partner A does 15 cals on the bike, then Partner B does 3 hand release push-ups, and so on…for the duration of the 24 minutes.

Metcon (5 Rounds for reps)
Kettlebell “Lynne”
Five rounds for max reps of:
Body weight bench press
American KB Swings 70/53
*Rest as needed between rounds
Metcon (AMRAP – Rounds and Reps)
Death by X 2
Deadlift @BW
*start with a death by deadlift, 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min etc. until you cannot get all your reps in, then with no rest, go right into death by 1 push-up/1 sit-up, then 2 push-ups/2 sit-ups etc. Score is total rounds of death by completed and the reps in the last round of deadlifts and push-ups/sit-ups.
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005