Workout of the Day

111318

3 sets of… 2RFT 30 Russian swings 24/ 16kg 20 DB push press 50/ 35# 50 double unders -Rest 2 mins betw sets- Finisher, 3 rds: 8/8 DB bent over row Max rep ring rows -Rest 90s-

111218

STRENGTH: Deadlift 18 min running clock to build to a heavy triple, and hold across for 6×3. AMRAP 12 2 – 4 – 6 – 8… Deadlift 100/ 70kg bar burpees

111118

“Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18,… Read more »

110918

For time: 60 wall balls 20/ 14# 40 pull ups 20 box jumps 24/ 20″ 200m KB front rack carry 16/ 12kg 20 box jumps 40 pull ups 60 wall balls

110818

8 rds: Against a 2 min clock, complete: 30 KBS Max HSPU in remaining time -Rest 2 mins between sets- Finisher, 3 rds: 15 push ups 15 ring rows 1 min plank

110718

EMOM 12 Even: 8 power cleans 60/ 40kg Odd: 2 rope climbs -rest 4 mins- EMOM 12 Even: 12 KBS 24/ 16kg Odd: 10 bar burpees

110618

STRENGTH: Back squat- 16 mins to build to a heavy 5 rep. AMRAP 14 200 double unders 100 wall balls 50 sit ups

110518

For time: 21 – 15 – 9 Deadlift Shoulder to OH -REST 3 mins- 15 – 12 – 9 Deadlift Shoulder to OH -REST 3 mins- 12 – 9 – 6 Deadlift Shoulder to OH Fitness: DB’s 50/35# Competition: BB… Read more »

110218

STRENGTH: Power clean and push jerk 2 – 2 – 2 – 2 – 2 For time: 15 – 12 – 9 Clean and jerk 60/ 40kg 60 – 48 – 36 Russian swings 24/ 16kg

110118

SKILL/ Extended warm up 3 rds: 20s ring support 10 DB renegade rows 20s active hang from pull up bar 10 DB seated press 6 rds: 10 pull ups 15 DB step ups 35/25#, 24/ 20” 200m run -REST 2… Read more »