Tuesday, July 14
“Jack's Triangle”
rx
For total reps:
AMRAP 2:
Max-reps deadlifts (155/225 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (24/30 in)
13 hand-release push-ups
23-cal bike
AMRAP 2:
Max-reps deadlifts (155/225 lb)
– No rest between AMRAPs.
intermediate
For total reps:
AMRAP 2:
Max-reps deadlifts (135/185 lb)
AMRAP 19:
4 strict pull-ups
11 box jumps (20/24 in)
13 hand-release push-ups
15-cal bike
AMRAP 2:
Max-reps deadlifts (135/185 lb)
– No rest between AMRAPs.
beginner
For total reps:
AMRAP 2:
Max-reps deadlifts (55/75 lb)
AMRAP 19:
4 foot-assisted pull-ups
6 box jumps (6/12 in)
8 hand-elevated push-ups
12-cal bike
:45 rest
AMRAP 2:
Max-reps deadlifts (55/75 lb lb)
– No rest between AMRAPs.
Intended Stimulus
In honor of Marine Cpl. Kevin “Jack” Dempsey.
20+ deadlifts on each 2:00 AMRAP.
4+ rounds on the 19:00 AMRAP.
Moderate deadlift load; sets of 10+ reps.
Pull-ups in under :30.
Box jumps in under 1:15.; consistent pace.
Hand-release push-ups in under 1:00.
Bike in under 2:30.
Skill Work
Rest, stretch, recover.