14 May 18

Fitness Performance Double-Unders (EMOM5 DU Practice (:30 work/ :30 rest)) Be Consistent Shoulder Press (SP 6@70% 6@80% 3@90% 2@95%) Metcon (Time) 12 min time cap 50 DUs 15 FS (120,85) 3 15′ Rope Climbs 30 DUs 10 FS 2 15′ Rope Climbs 10 DUs 5 FS 1 15′ Rope Climb Extra Credit Sit-ups (EMOM5 15-30[…]

11 May 18

Fitness Performance Back Squat (BS 6@65% 6@75% 6@80% 6@80%) Metcon (AMRAP – Reps) Review MUs and HSPUs Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To[…]

10 May 18

Happy BDay Alec <3 Metcon (Calories) ME Row Cals in 10 mins while staying in the BLUE/ GREEN on the HR Strap Bills Miserable Abs 2 (15 min time cap) 30-4 count swimmers kicks 30 Pulse Ups 30 Diamond Pulse Ups 15 Leg Climbers 30 Oblique Crunches, each side 15 Leg raises w/ Med Ball[…]

9 May 18

Fitness Performance Power Clean (10 Mins to set 2RM PC) Metcon (Time) E2MOM10 HS Holds/ Shoulder Taps/ HS Walk practice (work for no more than 30 secs) Metcon (AMRAP – Reps) AMRAP3 x 3 w/ 3 min rest inbetween 30 Wall Balls AMRAP DUs * Score is number of DUs Extra Credit L-Sit (5×30 secs[…]

8 May 18

Fitness Performance Push Up Series  The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs… 2RNFT 5/3 Regular (Tri-cep) PU 5/3 Wide PU 5/3 Regular PU 5/3 One Hand in Front, One in Back 5/3 Regular PU 5/3 Other Hand in Front, Other in Back 5/3 Regular[…]

7 May 18

Fitness Performance Shoulder Press (SP 8@65% 6@75% 4@85% 4@90%) DB Powell Raises (3×10 Powell Raises, each side) https://www.youtube.com/watch?v=BxK60HYw760 (4 sec neg) (Be more consistent w/ weight or go up) Metcon (Time) 12 min time cap 4 RFT 21 Calorie Row 15 C2BPUs 9 Clusters (95,65) Extra Credit Planks (1:00-1:30 Min Plank Hold (Improve on last[…]

5 May 18

Fitness Performance Back Squat (BS 8@65% 8@70% 8@75% 8@80%) Pull-ups (EMOM5 5 – 10 sec neg MU/ PU) Metcon (Time) 10 min time cap 21-15-9 RFT Row for calories Thrusters (95,65) Extra Credit Sit-ups (EMOM5 15-30 AMSUs (Improve on last week)) Competitors Shoulder Press (SP 8@65% 8@70% 8@75% 8@80%)

4 May 18

Fitness Performance Deadlift (DL 8@65% 8@70% 8@75% 8@80%) Clean Pull (4×5 Clean Pulls (NO butt pulls)) Death by Power Cleans (AMRAP – Rounds) “DEATH by POWER CLEANS” Minute 1 – 1 Power Clean (135,95) Minute 2 – 2 Power Cleans Minute 3 – 3 Power Cleans Minute 4 – 4 Power Cleans Minute 5 –[…]

3 May 18

Metcon (AMRAP – Rounds and Reps) Stay in the BLUE/ GREEN Zones (If you enter Yellow, pause and roll/ stretch for :30 sec increments) AMRAP10 6-25′ Shuttle Sprints 10 AbMat SitUps Bills Miserable Abs 1 (10 min time cap – 2-3 Rnds) 30 Bridge Kicks 1 Min Plank 1 Min Left Plank 1 Min Right[…]

2 May 18

Fitness Performance Double-Unders (EMOM5 DU Practice (:30 work/ :30 rest)) Be Consistent Rope Climb (10 Min Rope Climb Practice/ Review) Work on locking in/ speed of your climb/ fewer pulls/ try a legless Make 3 to 5 Attempts Metcon (Time) 12 min time cap 5RFT 200M Run 15 Snatch (75,55) * Chest & Eyes up[…]