May 17 2013
Fitness 4 sets Russian step ups x 12 each leg Rest 30-60 seconds Single arm DB Row x 6-8 each arm Rest 30-60 seconds 8 minute AMRAP 5 push ups 10 sit ups 15 wall balls Sport and Performance Front Squats 3 warm up 3 warm up 3 @ 80% 3 @ 85% 3 @ 90% “Karen” For time 150 wall balls 20/14 Men 10 foot target/Women 9 foot target
May 16 2013
All levels 10-15 minutes: Running drills and running mechanics Goat Day: Pick 2 movements that you are struggling with EMOM x 20 Even minutes = goat 1 Odd minutes = goat 2 Reps will be given based on difficulty and experience
May 15 2013
All levels Push press 3-3-3-3-3 (80-85-90%) Fitness 3 rounds for time 250 m run 12 SDHP w/KB 21 Step ups 20″ Performance 3 rounds for time 500 m row 12 Dead lifts @60% 21 Box jumps 20″ Sport “Christine” 3 rounds for time 500 m row 12 Dead lift @BW 21 Box jumps 2o”
May 14 2013
Fitness Rowing ladder 10/10 – 20/20 – 30/30 – 20/20 – 10/10 Hard/light strokes 5 sets of Lunge stance chop x 12 each Rest 30 seconds Pushups 8-12 Rest 30 seconds Heavy Russian KB swings x 20-25 Performance 3 sets for technique Strict pull up 6-12 Rest 60 seconds Ring dip 3-6 3 rounds for time 400 m row 15 Hand release push ups 25 KB swings 24/16 Sport “Nate” 20 min AMRAP 2 Muscle ups 4 HSPU 8 KB 32/24 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.