Thursday November 9 – from 5-7 PM We will be hosting the Marine Combat Fitness Test. You are all welcome to do the test and see where you stand among The Few. The Proud. The Marines in our country. There are 3 tests:
1. An Ammo Can Carry
2. A Short Run
3. An Obstacle Course
Marines will be wearing boots and cammies. You are welcome to wear boots and jeans for the full experience. This test will be inside and outside. The 5 and 6 pm classes on Thursday will get to do the Marine Combat Fitness Test! You can sign up in Mindbody and ask us if there are any questions.
“If you only give 90% in training then you can only give 90% when it matters.”
A. 10-8-6-4-2 Deadlifts
30 Unbroken Double Unders after each set
B. 3 Minute AMRAP
10 Cal Bike
10 C2B
10 Cal Bike
10 C2B
AMRAP Power Clean @ 185/125
3 Minute AMRAP
12 Cal Bike
12 C2B
12 Cal Bike
12 C2B
AMRAP Power Clean @ 135/95
3 Minute AMRAP
14 Cal bike
14 C2B
14 Cal Bike
14 C2B
AMRAP Power Clean @ 95/65
3 Minutes rest in between rounds
*Bonus
A. EMOM X14
odd: 15/12 Cal Row
Even: 15 GHDSU
Warlock Weightlifting:
A. Jerk 73% x 1 x 5 OTM, 78% x 1 x 5 OTM, 83% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Push Press – 70%x5x2, 75%x5x3
C. Back Squat Jump – 25%x3x3
D. 3 Sets: 20 Back Extension, 20 GHDSU, 10 Clam Shells Per Side