Workout of the Day

“The Chief”

August 3, 2017
"The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 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 Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their uni

8/3/17

August 2, 2017
Mobility: Shoulders Skill/Core: TGU 5 sets of 4 reps each arm Option 1- “Jerry” Run 1 Mile Row 2k Run 1 Mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. Option 2- 600m Run 60 Walking Lunges 60 Russian Twists

“Randy”

August 1, 2017
Warm-up: 200m Run then 3rds of: 5 Single Leg RDL (45/35) 5 1 ¼ Front Squat 5 BTN Snatch Grip Press Strength: Back Squat 5x5 “Randy” 75 Snatches (75/55) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

8/1/17

July 31, 2017
Warm-up: 200m Run then 3rds of: 30sec Planche Lean 8 Horizontal Ring Row 8 Bird Dog Strength: 1a) Bench Press 5x5 1b) Single Arm KB Row 5x8 each @2111 Workout of the Day 2 person team In any order, split any way, divided evenly, one person working at a time. 3000m Row 300 DU 150 Leg Raises

“Daniel”

July 30, 2017
50 Pull-ups 400m Run 21 Thruster (95/65) 800-meter run 21 Thruster 400m Run 50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

7/28/17

July 27, 2017
Barbell Warm-up Every 2min for 12min (6sets) Hang Clean + Clean + Jerk Workout of the Day 12 Power Clean (Rx 135/95 Rx+ 165/115) 10 Wall Ball (20/14) 100m Sprint 10 Power Clean 12 Wall Ball 100m Sprint 8 Power Clean 14 Wall Ball 100m Sprint 6 Power Clean 16 Wall Ball 100m Sprint

7/27/17

July 26, 2017
Mobility: Hips Workout of the Day EMOM x 25 1) Russian Twist (25/15) x 20 2) Bike x 45sec @ 70+/60+ RPM 3) Reverse Burpee x 10 or 10 Leg Raise + 10 Air Squat 4) Row x 12/10 cal 5) Wall Walk + 30sec Nose to Wall HS Hold or HS Hold x 30sec or Plank Hold x 30sec Finish: 3 sets 10-15 Bicep Curls w/ plate + Static Hold Walk w/ plate x 2 lengths 6 Plate Plank Steps 30sec Hollow Hold

7/26/17

July 25, 2017
Warm-up: 200m Run then 3rds of: 10 Wall Climb 10 Box Step-up 10 Deadbug Strength: Push Press 1RM Workout of the Day 3rds of: 10 Push Presses (95/65) 10 Box Jumps (24/20) Then, 30 Toes to Bar

7/25/17

July 24, 2017
Warm-up: 200m Run then 3rds of: 10 Bird Dog 12 Weighted Pull Backs 8 SL RDL w/ barbell Strength: 1a) Deadlift 5x70, 3x80, 2x85%, 1-2x90% 1b) Tempo Ring Dip @1212 4 sets 5-8 reps Workout of the Day 500 Meter Row 30 Russian KBS (53/35) 30 SDHP w/ KB 30 Sit-up 400 Meter Run 20 Russian KBS 20 SDHP 20 Sit-up

7/24/17

July 23, 2017
Warm-up: 200m Run then 3rds of: 10 Banded OH Lunges 5 1 ¼ Squat (45/35) 30sec Planche Hold Strength: Front Squat 1RM Workout of the Day EMOM x 12 1) Double KB Thruster x 8 (53/35) 2) 5 Strict Chin-up + 10 Jumping Lunges 3) 10 Push-up + 20 DU

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