July 7, 2022

Posted By: Christi

Teams of 2 – for time:

30 Clean & Jerks, 155/105 lbs
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: 30 mins

“Glen” Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Switching it up this week and doing our team workout in the middle of the week versus Saturday. Athletes will run together but share the reps of the clean & jerk, rope climb, and burpees evenly. Each 1-mile run should take the roughly 8 minutes to complete. Modify the distance or simply work for a period of time as needed. The weight on the barbell should be light and a similar weight that they would use for “Grace”. Maybe just a bit heavier. Athletes who don’t have rope climbs should modify to a variation that allows them to stay moving. Today is not the day to learn or practice this skill given that the workout is so long. A ring row, strict pull-up, or lay-to-stand rope climb are all great alternatives. The burpees should be done at a smooth yet consistent pace. For this workout we recommend athletes break the reps up and work in a you go, I go fashion that allows them to keep the intensity high and the speed of each movement manageable.

Post Work
:30sec per side Dynamic Calf
1-2min per side Smash Calves