July 2017

Tuesday, August 1 2017

Bench Press 20-15-10-5-1 reps Build up 2min AMRAP: – 6 Hang Power Snatch 115/80 MRX 95/65 – 3 Over Bar Burpees Rest 2min 2min AMRAP: – 6 Power Cleans 115/80 MRX 95/65 – 6 Barbell Push-Ups MRX Push-ups Rest 2min For Time: -20 Over Bar Burpees -20 Hang Power Snatch -20 Barbell Push-ups MRX Push-ups -20 Power Cleans Core Development Training -1min Hollow

Tuesday, August 1 2017 Read More »

Friday, July 28 2017

7min to build up and work on Single Leg Deadlifts 6 Rounds For Time Of: -6 Right Leg Deadlifts 135/95 RX+ 155/105 MRX 95/65 -7 Bar Facing Burpees -6 Left Leg Deadlifts -7 T2B -14/12 calorie Row or 14/12 calorie Bike Rest 2 minutes Exactly “Finisher” For Time and Minimal Breaks/Rest: -400m Farmers Carry KBs 24/16kg RX+732/24kg MRX 20/12kg **Catch every time

Friday, July 28 2017 Read More »

Tuesday, July 25 2017

Sumo-Deadlift = 7 – 5 – 4 – 4 – 3/4 E2:30MOM Sprint Sets For Time: -20 Bodyweight Sumo-Deadlift -15 Box Jump Over 24/20″ MRX 20/18″ -15 Calorie Row** Rest 3 minutes -20 Bodyweight Deadlift (regular) -15 Burpee Box Jumps 24/20″ MRX 20/18″ -15 Calorie Row** Rest 2 minutes -15 Bodyweight Sumo-Deadlift -15 Box Jump Over -15 Calorie Row** Rest 1 minute -10 Bodyweight

Tuesday, July 25 2017 Read More »

Sunday, July 23 2017

“ZEMBIEC” 5 Rounds For Time Of: -11 Back Squats, 185/125lbs (from floor) MRX 135/95 -7 Strict Burpee Pull-ups -400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad,

Sunday, July 23 2017 Read More »


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