Monday, 8/31/2020

A: 6 rounds with empty barbell 3 clean lift off 3 hang clean pull 3 hang clean 3 jerks B: AMRAP in 16 minutes of: (add 3 reps every round) 3 clean and jerk, light 95/65 3 wall balls (14/20) 3 stick jumps (over the barbell back and...

Sunday, 8/30/2020

The Ish 6 Rounds for Time1 Bear Complex (115/75 lb)6 Pull-Ups8 Overhead Walking Lunges (45/25 lb)9 Burpees Background: This hero workout is dedicated to Deputy Brian “ISH” Ishmael, of the El Dorado County Sheriff’s Office, who was killed in the line of duty on October 23, 2019. At the time of his death, Deputy Ishmael was investigating a report of Marijuana plants being stolen when he and his ride-along, an off-duty San Joaquin County Sheriff’s Office Deputy, were ambushed by gunfire. Deputy Ishmael was killed on scene and his ride-along was injured. Ishmael was born in Placerville (California) and left behind a wife and three children. We first found this workout posted by Kristopher Barnes of Cover Six Strength @coversixstrength (Jackson, California, USA) on November 6, 2019. After contacting Kristopher, he told us that the workout was created by an owner of Cover Six Strength and fellow coworker of Officer Ish, Jeremiah Hammon. Kristopher also told us the following: “Brian was a loving husband and father who touched everyone he encountered with his huge smile. Brian was a lifetime resident of El Dorado County and served two years at the Placerville Police Department followed by four years at the El Dorado County Sheriff’s Office. Brian’s EDSO badge number was 1689. The “ISH” represents Brian’s 6 years of dedicated and professional service to the community he loved and 1,6,8,9 for his badge...

Saturday, 8/29/2020

A. Take 15 minutes to find a 3 rep max power snatch B. For time: 20 burpees 30 weighted step ups, each leg 40 box dips 50 leg raises 60 mountain climbers 70 air squats 800 meter run 70 air squats 60 mountain climbers 50 leg raises 40 box dips 30 step ups 20...

Friday, 8/28/2020

A. 3 sets not for time of: 10 double kettlebell/dumbbell thrusters (pick a weight that will allow you to do all 10 unbroken 5 strict toes to bar B. For time: Buy in: 50 double unders 10-9-8-7-6-4-3-2-1 of: Kettlebell Swings (16/24) 1-2-3-4-5-6-7-8-9-10 of: Box jumps (20/24) Cash out: 50 double...