5/21/2018

Strength 4 Zero Bounce dead lift every 2:00 x 4 sets 80-90% Conditioning 10 min AMRAP 50 Double Under 20 Burpee

5/18/2018

Teams of 2 22 min AMRAP 30 Synchro Air Squat 60 Alternating Dumbbell Snatch 50/35 60 Single Arm DB Overhead Walking Lunge Steps  50/35 -Snatch and Lunge are 1 person working at a time, split up as needed-

5/17/2018

Strength 10 min EMOM Evens- 3 Push Press @80% Odds- :25-:35 second plank Conditioning 2 rounds 5 min AMRAP 30/24 Cal row in remaining time 12 Wall ball 20/14 12 Box Jump 24/20 no rest between rounds

5/16/2018

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 […]

5/15/2018

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

5/14/2018

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

5/11/2018

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

5/10/2018

Strength 2 Clean Grip Deadlift EMOM x 10 min Conditioning 40/28 Cal assault bike 400m run -10 min cap-

5/9/2018

Jeremy 21-15-9 Overhead Squat 95/65 Burpee

5/8/2018

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

5/7/2019

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

5/4/2018

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 […]