Marston 20 min AMRAP 1 Deadlift 405/285 10 Toes to bar 15 Bar facing burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six […]
“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to […]
Next Boot Camp is going to be in Fall 2018, specific date will be released this summer.
Strength Build to heavy complex in 15 min: 2 Power Clean + 2 Front Squat + 1 Jerk Conditioning 8 min AMRAP 25/16 Cal bike buy in: 20 Abmat sit up 15 KB Swing 53/35
Strength 7 Back Squat Every 2:30 x 3 sets @70-75% Conditioning 400m run 30 Burpee Box Jump Over 24/20 400m run 15 BBJO 24/20 12 cap
Teams of 2 100 Overhead Walking lunge 45/35 80 Wall Ball 20/14 60 KB Swing 70/53 40 Burpee Box Jump Over 30/24 20 Rope Climb -only 1 person works at a time- 22 min cap
Strength 2 Clean Grip Deadlift EMOM x 10 min Conditioning 40/28 Cal assault bike 400m run -10 min cap-
Jeremy 21-15-9 Overhead Squat 95/65 Burpee
Strength 1 Sq clean every :30 for 12 reps @75-80% Conditioning 4 rounds for time 100 Double Under 20 HSPU 10 Sq clean to thruster 155/105 18 cap
Strength 2 Push Press EMOM x 7 min, building Conditioning 12 min AMRAP 15 Box Jump Over 24/20 12 Chest to bar pull up 9 Toes to bar
Teams of 2 40 Burpee Box Jump Over 24/20 8 Rounds of DT 95/65 (4 rnds each) 30 BBJO 24/20 6 Rounds of DT 135/95 (3 each) 20 BBJO 24/20 4 Rounds of DT 155/105 (2 each) -24 min cap- 1 round of DT = 12 Deadlift, 9 Hang Power Clean, 6 Push jerk BBJO […]
Strength 3 Front squat every 1:30 x 5 sets building Conditioning 3 rounds 1 min front squat 95/65 1 min kb swing 53/35 1 min ab mat sit up 1 min rest