Sunday, October 22, 2017

Monday 171023

Dallas 5

5 minutes of:
    Burpees
Then, 5 minutes of:
    7 deadlifts, 155 lb.
    7 box jumps, 24-in. box
Then, 5 minutes of:
    Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
    7 snatches, 75 lb.
    7 push-ups
Then, 5 minutes of:
    Row Calories

Complete as many reps as possible at each 5-minute station. Log total reps performed for each movement. Rest 1 minute between stations. 

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.


Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Thursday, October 19, 2017

Friday 171020

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats

20 Row Calories

Wednesday, October 18, 2017

Thursday 171019

Wall Ball (Max Height)s 5x5

Rest as needed between sets.

--then--

3 rounds for time of:
Run, 400 m
30 Toes-to-bars

15 Front Squats, 135/95 lbs

Tuesday, October 17, 2017

Wednesday 171018

Complete as many rounds as possible in 15 mins of:
100 Double Unders
50 AbMat Sit-ups
25 Handstand Push-ups
25 Kettlebell Swings, 53/35 lbs

Monday, October 16, 2017

Tuesday 171017

Hang Squat Clean 3-3-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed 

--then--

15-12-9-6-3 reps, for time of:
Power Clean, 135 lbs
Bar-facing burpee



Sunday, October 15, 2017

Monday 171016

3 Bar Muscle Ups

Every 1 min for 10 mins.

--then--

Row 5000 m

Perform at 80% effort / RPE 15.


Thursday, October 12, 2017

Friday 171013

Active snatch progression 

3 Snatch Grip Behind the Neck Push Presses 
3 Snatch Grip Behind the Neck Push Jerk
3 Pressing Snatch Balances 
3 Snatch Balances 
3 Hang Power Snatches 
3 Hang Squat Snatches 
3 Snatches 

This is not a timed workout.

--then--

10 rounds for time of:
14 Dumbbell Snatches, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft


Wednesday, October 11, 2017

Thursday 171012

Strict Handstand Push-ups 3x Max Rep

Rest as needed between efforts.

--then--

Tabata Superman  Hold

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

--then--

Complete as many rounds as possible in 9 mins of:
9 Kettlebell Swings, 53/35 lbs
9 Burpees
9 Kettlebell Swings, 53/35 lbs

9 Box Jumps, 24/20 in

Tuesday, October 10, 2017

Wednesday 171011

Front Rack Kb Step Up 6-6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Every 1 min for 20 mins, alternating between:
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load
7 Pull-ups
5 Front Squats, pick load

7 Pull-ups

Monday, October 9, 2017

Tuesday 171010

Clean & Jerk 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

Complete as many rounds as possible in 12 mins of:
3 Rope Climbs, 15 ft
12 Push Press, 135/95 lbs

50 Double Unders