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 […]Read More
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 5×5 “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 […]Read More
Warm-up: 200m Run then 3rds of: 30sec Planche Lean 8 Horizontal Ring Row 8 Bird Dog Strength: 1a) Bench Press 5×5 1b) Single Arm KB Row 5×8 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 […]Read More
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 […]Read More
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 SprintRead More
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 […]Read More
Warm-up: 200m Run then 3rds of: 10 Bird Dog 12 Weighted Pull Backs 8 SL RDL w/ barbell Strength: 1a) Deadlift 5×70, 3×80, 2×85%, 1-2×90% 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 […]Read More
Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Snatch Push Press 3 Snatch Balance 3 OHS Strength: 2RM OHS Workout of the Day 100 DU Buy-In 3rds 15 T2B 10 Hang Snatch (95/65) or 100 DU Buy-in 3rds 5 MU 10 Hang Snatch (135/95)Read More
