11.12.15 Thursday

ENDURANCE: Tabata Row for Calories WOD: 2-4-6-8-10-12-10-8-6-4-2 G2OH w/ Plate (45/25#) Lunge With Plate Overhead (2=1 rep) Russian Twists (2 = 1 rep) * 20 DU/ 60 SU between Rounds (10 times) ________________________________________________________________________...

11.11.15 Wednesday

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in...

11.10.15 Tuesday

STRENGTH Front Squat (3-3-3-3-3) SKILL: Rope Climb Review WOD: 4 – 2 Minute Rounds 1 Rope Climb 100 M Sprint Max Air Squats Rest 2 minutes between rounds. Score is total number of air squats AP: 4 x 30sec weighted plank holds...

11.09.15 Monday

STRENGTH Push Press (3-3-3-3-3) WOD: AMRAP 12 min: 200m run 10 Push Press @ 75% of your 3 rep max from above 10 T2B _________________________________________________________________________ 6:00am BootCamp 10-8-6-4-2 reps of the following… Man maker (35#/25#) Box...

11.07.15 Saturday

teams of 2-3: one partner moving at a time 300 Double-Unders 250 Slam Balls (30/20#) 200 sit-ups 150 Russian KB swings (53/44#) 100 burpees QOD: What’s your favorite holiday and why?

11.06.15 Friday

STRENGTH: Power Snatch (3-3-3-3-3) Take 20 minutes to work into a heavy set of 3 WOD: 3 Rounds For Time: 10 Power Snatch (70-80% of 3RM) 10 Back Squats Cool Down: 400m Run or 500m Row not for time...