Friday – 062416

Hang Power Clean – 10 RM

We want you to go heavy. So heavy in fact that we expect the later reps to turn into full …Read More

Thursday – 062316

A. Push Press – 1 RM

B. For time:

50 KB Swings (70/53)
50 HSPU’s

Wednesday – 062216

Run all the things.

2 x 400m – rest 4 minutes between efforts.

4 x 200m – rest 3 minutes between efforts.

8 x 100m – rest 2 …Read More

Tuesday – 062116

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Friday – 061716

A. Hang Snatch – 1 RM

B. EMOTM x 15 Minutes:

1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Wednesday – 061516

For time:

75 KB Swings

50 T2B

1 Mile Run

50 T2B

75 KB Swings

Monday – 061316

Back Squat – Waveload

3 x descending waves of 10-7-5-3 reps

Each of the 3 waves consists of sets of 10 reps, 7 reps, 5 reps and …Read More

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Thursday – 060916

“McGhee”
Complete as many rounds in 30 minutes as you can of:

275/185 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24/20 inch box

Corporal Ryan C. McGhee, 21, …Read More

Tuesday – 060716

A. 5K Row

B. Bench Press – 3 RM

Friday – 060316

A. Power Snatch – 1RM

B. 5 rds:

200m Run

10 Power Snatch (95/65)

Rest 1 : 1