11/11/2016

    “Jeremy” Complete as many rounds and reps as possible in 4 minutes: 5 Hang Squat Snatch 135/95 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes: 10 Power Cleans 135/95 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as […]

11/10/2016

  Strength Strict Press 2 rounds 7 @70% 4 @80% 1 @95% Conditioning 1 min HSPU 1 min Dumbell snatch alt. 50/30 2 min HSPU 2 min DB Snatch alt.  50/30 3 min HSPU 3 min DB Snatch alt.  50/30

11/9/2016

  “Artie” 20 min AMRAP 5 pull up 10 push up 15 air squat 5 pull up 10 thruster 95/65 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the […]

11/8/2016

  Strength 6×3 power snatch between 80-95% -drop and reset each rep- Conditioning 21-15-9-6-3 Power Snatch 95/65 Burpee Box Jump  24/20 -16 min cap-

11/7/2016

  Strength Front Squat 2 rounds 6@ 75% 3@ 85% 1@ 95% Conditioning 7 min AMRAP 4 Squat Clean 185/125 30 Double Under Compound 30 Teams of 2 3 rounds 1 min Max calorie row(each) 1 min Max calorie air bike (each) 1 min max burpees (each)

11/4/2016

  Midline work 4×15 GHD Sit up 4×20 Single leg RDL (10 each leg) Conditioning teams of 2 8 min AMRAP 5 Toes to Bar 5 Hang Power Clean 155/105 5 Front Squat 155/105 then 10-10-10, 15-15-15.. increase 5 reps each round. One person works at a time Compound 30 30-20-10 Calorie Row x2 sit […]

11/3/2016

  Strength Back squat waves 3 rounds 5@80% 3@85% 1@90% Conditioning 9 min AMRAP 30 Air Squat 7 Muscle up

11/2/2016

  “Cameron” 50 walking lunge steps 25 c2b pull up 50 box jump 24/20 25 triple unders 50 back extension 25 ring dip 50 knees to elbow 25 wall ball 2 fer 1’s 20/14 50 sit ups 5 rope climb -35 min cap- U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, […]

11/1/2016

  Strength 5RM Push Jerk Conditioning 21-15-9 Power Clean 135/95 Over the Bar Burpee HSPU -12 min CAP-