3/8/2017

“Helen” 3 rounds for time 400m run 21 KB Swing 53/35 12 Pull up Compound 30 15 min EMOM 1- 15 Slam Ball 2- 10-15 Burpee 3- 20 Slam Ball Lunge

3/7/2017

  Strength 5 Push Press @65% 3 Push Press @75% 1 Push Press @90% -then repeat 1 more time 5,3,1 at same weights- Conditioning 9 min AMRAP 11 HSPU 9 Deadlift 135/95 7 Power Clean 135/95

3/6/2017

Strength 1 Tempo Back Squat EMOM x 12 min @ 75-80% -Tempo is 5 second hold in bottom- Conditioning 8 min AMRAP 15 Wall Ball 20/14 30 Double Under Compound 30 3 rounds 3 min AMRAP 15/10 Calorie Row 8 Burpees Over rower 3 min rest

3/3/2017

17.2 12 minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. M 50-lb. dumbbells F 35-lb. dumbbells Scaled = 35/20lb dumbbells, hanging knee raise, chin over […]

3/2/2017

Strength and Conditioning Re-Test 1 20 minutes to find: 3RM Back Squat In 5 minutes: Row 600/500m then, as many burpees as possible in time remaining. Score is total burpees

3/1/2017

Griff Run 800m Run 400m Backwards Run 800m Run 400m Backwards Compound 30 5 rounds, :30 on :30 off DB Step up 50/35 KB Swing 53/35 Lateral Hurdles

2/28/2017

Strength 3RM Hang Snatch -power or squat- Conditioning 11 min AMRAP 10 Overhead Squat 135/95 15 Pull up 35 Double Under -scale is 70 single under-

2/27/2017

  Strength Re-Test #1 20 minutes to find 5 Rep Max Deadlift 5 minute transition 20 minutes to find 4 Rep Max Bench Press Compound 30 Triple Tabata 1- Calorie Row 2- Ab mat sit ups 3- Jumping Squat

2/24/2017

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs RX= 50-lb./35-lb. dumbbell and 24-in./20-in. box Scaled= 35/20lb dumbbell and 20 in box, step ups OK […]

2/23/2017

Strength 4×5 Front Squat @75% Conditioning 10 min AMRAP 10 Thruster 95/65 10 Box Jump Over 24/20 -must rest :30 seconds after each round- ** If you are doing the open workout Friday, feel free to go a little lighter on strength and hit conditioning at 80-85% capacity. This will help prime your body without […]

2/22/2017

  “The Chief” 3 minute AMRAP 3 Power Clean 135/95 6 Push up 9 Air Squat 1 minute rest Complete for 5 total cycles Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The […]

2/21/2017

  Strength 3×8 Push Jerk @70% Conditioning 8 minute AMRAP 40 Double Under 5 Bar Muscle up