Workout of the Day Front squat 3-3-3 at 85% then 50 thrusters (75/95), 40 slam ball, 30 pull ups, 20 handstand push ups, 10 squat snatch (70%) Post your scores to the Whiteboard.Read More
Training of the Day Run 1k in 8 minutes, remaining time establish heaviest Power clean. REST 1 minute. max rep double unders in 1 minute. “score” is weight lifted and number of DU’s combined beginner class (Event 1) Overhead squat proficency. 5 rounds of 5 pull ups, 10 overhead squats, 150m run Post your scores...Read More
Training of the Day 12 minutes to build to heaviest back squat then 6X1 minute max effort row for distance. Rest just over 1 minute between each. beginner class (Event 6) press/Ppress/jerk. Then…. 4 rounds for time of… 10 shoulder to overhead, 10 knee to elbow, 10 cal row Post your scores to the Whiteboard.Read More
beginner class at 10:30 (Event 5) the turkish get up, Then…. AMRAP in 10 minutes of…. 7 kettle bell swings, 7 wall ball, 7 sit ups Post your scores to the Whiteboard.Read More
On June 28th, 2005 in the mountains of the Kunar Provence in Afghanistan an element from SEAL team 10 was compromised during operation Red Wings. Three SEALs, including LT. Mike Murphy, lost their lives as a result. 16 other members of US Special Operations were killed attempting to rescue them. This workout honors Murph...Read More
Recovery of the Day 20 minutes dedicated to mobility, 10 minute dedicated to working on your biggest weakness then 20 minutes to build to heaviest snatch beginner class (Event 4) snatch, 5 rounds of…5 hang snatch, 5 power snatch, 5 squat snatch, 150m run Post your scores to the Whiteboard.Read More
Training of the Day “Filthy Fifty” For Time: 50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings, 1 pood 50 Lunges 50 Knees to Elbows 50 Push Presses, 45 pounds 50 Hip Extensions 50 Wallball Shots, 20 pounds 50 Burpees 50 Double-Unders Post your scores to the Whiteboard.Read More
training of the Day supinated, seated strict press. 5-5-5-5 @ 70% press 1RM then AMRAP 13 minutes 30ft HS walk, 10 ring rows, 150m sprint beginner class (Event 3) Front squat/back squat. Build to a moderate front squat. then… AMRAP 8 minutes of 8 Thrusters, 8 box jumps Post your scores to the Whiteboard.Read More
Training of the Day Back squat as many sets of 3 at 80% as possible in 6 minutes then 20 Jumping weighted split lunge (25/45) , 20 cal row, 20 front squats at 75% body weight, 20 med ball sit ups Post your scores to the Whiteboard.Read More
