12/28/2018

Teams of 2 150/125 Cal Bike Buy In, then: 3 rounds 60 Wall balls 20/14 40 Single DB hang snatch 50/35 (switch hands whenever) -1 person works while one rests- Cap: 25 min

12/27/2018

Strength 5 Deadlifts every 2:30 x 4 sets, building Conditioning 4 rounds 1 min chest to bar pull ups 1 min burpee box jumps 24/20 1 min rest

12/26/2018

“Salty” Bill Barnacle 2 rounds of: 50 Double Unders 25 Hang Power Cleans @ 95/65 50 Double Unders 25 Push Press @ 95/65 50 Double Unders 25 Front Squats @ 95/65 Cap: 16 minutes

12/24/18

Merry Christmas Eve!   Schedule today is open gym 12-5pm only. Happy holidays

12/21/2018

Teams of 2 2000m row (switch every 250) 50 HSPU (switch whenever) 25 Rope Climbs (switch whenever) Cap: 25 minutes    

12/20/2018

Strength 3 Hang Power Snatches every 1:30 x 5 rounds, building Conditioning 10 rounds for time 5 Pull-ups 10 Push-ups 15 Air Squats Cap: 12 min

12/19/2018

“Jack” 20 min AMRAP 10 Push Press 115/75 10 KB Swings 53/35 10 Box Jumps 24/20 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. […]

12/18/2018

Strength 3 Jerks (push or split) every 2:00 x 5 rounds, building Conditioning 12 min AMRAP 40/25 cal bike buy in then AMRAP in remaining time of: 20 DB Snatches 50/35 10 Burpees over the DB  

12/17/2018

Strength 2 Front Squats every 2:00 x 5 rounds, building Conditioning 10 minute AMRAP 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 95/65  

12/14/2018

Teams of 2 22 min AMRAP 22 Burpee Box Jump Overs 24/20 44 DB Snatch 50/35

12/13/2018

Strength 4 Back Squats every 2:00 x 5 sets, building Conditioning 40-30-20 Wall Balls 20/14 12-9-6 Bar Muscle ups Cap: 12 Minutes

12/12/2018

Annie 50-40-30-20-10 Double Unders (x2 single under) Ab mat sit ups