20-18-16-14-12-10-8-6-4-2 Alternating DB Power Snatch (50#/35#) Single arm overhead alternating lunge
2017 04 09
FOR TIME 50 BACK SQUATS (135#/95#) 40 PULL UPS 30 SHOULDER TO OVERHEAD (135#/95#) 50 FRONT SQUATS (95#/65#) 40 PULL UPS 30 SHOULDER TO OVERHEAD (95#/65#) 50 OVERHEAD SQUATS (75#/55#) 40 PULL UPS 30 SHOULDER TO OVERHEAD (75#/55#)
2017 04 07
2017 04 06
"COAST RANGE MILE" 5 farmers walk laps around the building. (80#/62#) 1st lap 5 burpees every time you put weight down 2nd lap 4 burpees 3rd lap 3 burpees 4th lap 2 burpees 5th lap 1 burpee *The roll up door is base. No burpees required when you get there. Rest…
2017 04 05
EMOM 8 MIN (ascending in weight) 1 CLEAN PULL + 1 HANG SQUAT CLEAN + 1 FRONT SQUAT REST 2 MIN, THEN... 5 ROUNDS AMRAP 1 MIN 100 M SPRINT MAX SQUAT CLEANS @ 75% OF COMPLEX WEIGHT REST 2 MIN
2017 04 04
5 ROUNDS 1 MIN - ASSAULT BIKE FOR CALORIES 1 MIN - D-BALL OVER SHOULDER (110#/80#) 1 MIN - SLED PUSH OR DRAG (HEAVY!) 1 MIN - FRONT RACK STEP UP (95#/65#)
2017 04 03
2017 04 02
Air Force Staff Sgt. David Sham Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.Wieger…
2017 03 31
AMRAP 10 MIN 50 Double Unders 5 pull ups 10 push ups 15 Air Squats AMRAP 10 MIN 10 TRIPLE UNDERS 5 RING MUSCLE UPS 10 HSPUS 15 BOX JUMPS (24"/20") *No rest between AMRAPS
2017 03 30
EVERY 2 MIN FOR 30 MIN 0:00-2:00 - 400 M RUN 2:00-4:00 - 500 M ROW 4:00-6:00 - 30 Wall Balls (20#/14#)
2017 03 29