Thank you to all of our veterans past and present – RESPECT Murph 1 Mile Run 100 x Pull-ups 200 x Push-ups 300 x Air Squats 1 Mile Run w/20lb Vest Partition the reps anyway SCALE to your level -Post results under commentsRead More
All levels A. Establish a 6RM Deadlift then perform: 3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest B. AFAP 800M Run Then.. 5 Rounds 10 x Hang Power Cleans @ 135lb/95lb 15 x BOB -Post results under comments Read More
All Levels A. Establish a 6RM Front Squat then perform: 3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest B. AFAP w/Partner 100 x Wallballs 100 x American Swings 100 x Box Jumps 100 x Calorie Row Partition reps as needed -Post results under commentsRead More
Fitness A. Every 2 Minutes for 5 Sets 10 x DB KB Swings 10 x DB KB Front Squats B. AFAP 25 – 50 – 75 Air Squats Sit-ups Double-unders Performance A. Every 2 Minutes for 5 Sets 3 x C&J (Build) B. AFAP 25 – 50 – 75 Air Squats Sit-ups Double-unders -Post results...Read More
All Levels A1. Establish a 6RM CGBP and then: 3 Sets of 6 Reps of A1 @ -10lb-20lb A2. 5 x Strict Pull-ups after each set of CGBP w/2Min Rest B. AFAP 75 x Burpee Box Jumps @ 24inch/20inch -Post results under comments Read More
Monday 05192014 Fitness A. Establish a 6RM Back Squat then perform: 3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest B. 3 Rounds AFAP 400M Run 20 x Alternating DB Snatches Performance A. Establish a 6RM Back Squat then perform: 3 Sets of 6 Reps of A @ -10lb-30lb w/3...Read More
Fitness A. Front Squats – 6@9 (Load drop) 4-9% B. 8 Min AMRAP 10 x DB Thrusters 20 x Weighted Sit-ups Performance A. Front Squats – 6@9 (Load drop) 4-9% B. 8 Min AMRAP 10 x Thrusters @ 75lb/65lb 10 x T2B -Post results under commentsRead More
Fitness A. 5 Rounds 300M Row/2 Laps around the block 10 x Strict Pull-ups <-> 20M Bear Crawl 20 x Cossack Squats (Alternating) Performance A. 5 Rounds 300M Row/2 Laps around the block 5-8 x Muscle-ups 30 Sec HS Hold 20 x Cossack Squats (Alternating) -Post results under comments Read More
