Saturday 23.5.2020
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding...
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Friday 22.5.2020
"One Last Push & Pull" For time: 21-15-9 Dumbbell push press Row/Bike calories 5:00 Rest 9-15-21 Row/Bike calories Dumbbell push press...
Thursday 21.5.2020
Power Clean + Front Squat Every 2:00 for 5 sets 3 Power Cleans + 3 front squats "Power Down" For time: 15 - 12 - 9 - 6 - 3 Power cleans...
Wednesday 20.5.2020
"Jump & Run" Every 5:00 for 5 sets: 60 Double under 400m Run Cool Down/Accessory 3 Rounds NOT for time: 15 Dumbbell side bends, right...
Tuesday 19.5.2020
"Dead To The World" 7 Rounds for time: 5 Deadlifts 10 Toes to bar Accessory/Cool Down 3 Rounds NOT for time: 20 Good mornings 0:30/0:30...
Monday 18.5.2020
"Going Up" 10 min EMOM / AMRAP: 3 Pull-ups 6 Push-ups 9 Air Squats 10 min EMOM / AMRAP: 4 Pull-ups 8 Push-ups 12 Air Squats 10 min EMOM /...
Saturday 16.5.2020
"Terminator" Teams of 2: AMRAP 15:00 20 Handstand push-ups 10 Power snatches 20 Chest to bar pull-ups 80 Double unders 4 minute break...
Friday 15.5.2020
"Screwball" For time: 10 Rounds 200m Run 15 Sumo deadlift high pulls 15 Wall ball shots Core Finisher 3 Rounds NOT for time: 0:20/0:20...
Thursday 14.5.2020
"Fireball" 5 Rounds for max reps: 0:40 Max rep dumbbell push press 0:20 Rest 0:40 Max rep jumping lunges 0:20 Rest 0:40 Handstand walk...
Wednesday 13.5.2020
"Power Clean & Deadlift" EMOM for 10:00 (10 sets) 5 Power cleans Immediately into Every 2:00 for 10:00 (5 sets) 5 Deadlifts Core Finisher...
Tuesday 12.5.2020
"Loredo" Six rounds for time: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Cool Down 2 Rounds 0:45/0:45 Pigeon stretch on...
Monday 10.5.2020
"Your Favorite B's" 21 - 15 - 9 rep rounds for time: Burpees Box jumps 2:00 Rest 9 - 15 - 21 rep rounds for time: Box jumps Burpees...
Saturday 9.5.2020
"Steve-O" Teams of 2: 25 min AMRAP: 30 Cal Row or Bike 6 Sandbag ground to over the shoulder 30 Thrusters 6 Bar Muscle up / 12 Pull-ups
Friday 8.5.2020
"The Devil Momma" For time: 21 Single-arm devils press, alternating 75 Double unders 15 Single-arm devils press, alternating 75 Double...
Thursday 7.5.2020
“Over It” 20:00 min NOT FOR TIME: 30 Bent over rows 30 Shoulder press 50 Bulgarian split squats (un-weighted) 40 Bent over rows 40 Push...
Wednesday 6.5.2020
"SNATCH" EMOM for 20:00 (10 sets): Odd minutes: 3 Power snatches + 6 box jumps Even minutes: 2 Squat Snatches + 6 box jumps AT HOME:...
Tuesday 5.5.2020
"Let's Lift So We Can Eat Tacos Later" EMOM for 10:00 (10 sets) 3 Power cleans Immediately into Every 2:00 for 10:00 (5 sets) 3 Deadlifts...
Monday 4.5.2020
"Push Through" Every 4:00 for 20:00 (5 sets) 15cal/12cal Bike or row 15 Kettlebell swings 15 Front squats (Bar comes from the floor) AT...
Saturday 2.5.2020
"50/50" 2 Person Teams For time: Buy in: 50 pull-ups Then... 150 double unders 50 m DB Overhead walking lunge 70 Deadlifts 150 double...
Friday 5.1.2020
"The Boys are back in town" 15 min AMRAP 15 box jump overs 12 Power cleans 9 Cal Row 6 Burpees AT Home 15 Box Jump Overs / Step Overs /...
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