A.
Banded Front Rack Stretch
:60 sec/side
B.
Burgener Clean x 3
3×12 per leg
Roll/Smash Quads and IT Band
2 min each
A.
3 Way Hip Stretch x 3/side
B.
2 Rounds
5 Low Ring Transition + Jumping Ring Dip
10 Reverse Grip Press
10 Goblet Squat
50′ Waiters Walk Each Arm
3 Rounds
10 Thrusters (155/95)
10 Ring Muscle Up
Run 400 meters
A.
Couch Stretch
2 min/side
B.
Roll/Smash Posas w/ Lax Ball
:90 sec/side
A.
Banded Lat Stretch
1 min/side
B.
2 Rounds
10 PVC Pass thru
5 Sotts Press w/ PVC
10 Spiderman
40 Plyo Skier
For Time:
50 CTB Pull Up
100 OHS (75/55)
200 Double Under
Goal: Under 10 Minutes
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
3 Rounds
10 Laying Hammie/side
10 Laying Leg Crossover
10 Cal Row
50 Singles
Teams of 2:
AMRAP 20 min
500 meter row
Notes: Athletes Alternate Back and Forth for 20 min
Accumulate the following
50 Hip Bridges
50 Abmat Sit Up
Banded Hamstring Stretch
:90 sec/side
3 Rounds:
200 Meter Jog
50 feet high knees
50 feet butt kickers
Carioca back and forth 50 feet
10 Push ups
10 Air Squats
Teams of 3
22 Minute AMRAP
Relay Style:
Player 1 starting on the run
Player 2 starting on the burpee’s
Player 3 starting on the plank.
Team members will rotate after team member 1 has finished their run.
1:400m run
2: Alternating burpees then 5 med ball cleans
3: Plank hold
The score is the TOTAL NUMBER OF BURPEES completed.
The squats are not counted. In order to get one burpee the 5 med ball squats must be completed.
THE WALK AROUND
Roll out calves and hammies (2 min/side)
LAX ball pec (2 min/side)
Easy Row/Rope/or Jog 5 min
Skill Transfer Snatch x 3
20 Minutes to find your 1 Rep Max
20 Minutes to find your i Rep Max
Accumulate
75 Band Pull Apart
75 Banded Face Pull
75 Abmat Sit Ups
2 Rounds
50′ High Knees
50′ Butt Kickers
50 Mountain Climber
Jog 200 meters
Max Effort 5k Run
A.
Couch Stretch
3 min/side
B.
Roll/Smash Calves
2 min/side
A.
3 Way Hip Stretch x 3/side
B.
2 Rounds
10 Spiderman
Burgener Clean x 2 w/ empty barbell
8 Hanging Hip Touch
10 Rounds
1 Round of “Cindy” (5 Pull Up/10 Push Up/15 Squat)
3 Power Clean (225/155)
Goal: Sub 12 min
400m Jog
2 Rounds
5 Roll Over V-Sit
10 Band Pull Apart
10 Hang Muscle Snatch
40 Plyo Skier
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:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. 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.
To learn more about Dallas 5 click here
155/105
24/20
75/55
Goal: Just get it done
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
3 Rounds:
10 Hip Extension
10 Cal Row
10 Kip Swing
10 Shoulder Tap
For Time:
25 Burpees
400m run with a 20# medicine ball
25 Weighted pull-ups with 20# dumbbell
400m run with a 20# medicine ball
25 Handstand push-ups
400m run with a 20# medicine ball
25 Chest-to-bar pull-ups
400m run with a 20# medicine ball
25 Burpees
In honor of U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, died on June 25, 2011
To learn more about Del click here
20/14
Goal: Sub 22 Minutes
Roll/Smash Lats
:90 sec/side
Banded Shoulder Stretch
:60-:90 sec/side