May 16 2013
All levels 10-15 minutes: Running drills and running mechanics Goat Day: Pick 2 movements that you are struggling with EMOM x 20 Even minutes = goat 1 Odd minutes = goat 2 Reps will be given based on difficulty and experience
May 15 2013
All levels Push press 3-3-3-3-3 (80-85-90%) Fitness 3 rounds for time 250 m run 12 SDHP w/KB 21 Step ups 20″ Performance 3 rounds for time 500 m row 12 Dead lifts @60% 21 Box jumps 20″ Sport “Christine” 3 rounds for time 500 m row 12 Dead lift @BW 21 Box jumps 2o”
May 14 2013
Fitness Rowing ladder 10/10 – 20/20 – 30/30 – 20/20 – 10/10 Hard/light strokes 5 sets of Lunge stance chop x 12 each Rest 30 seconds Pushups 8-12 Rest 30 seconds Heavy Russian KB swings x 20-25 Performance 3 sets for technique Strict pull up 6-12 Rest 60 seconds Ring dip 3-6 3 rounds for time 400 m row 15 Hand release push ups 25 KB swings 24/16 Sport “Nate” 20 min AMRAP 2 Muscle ups 4 HSPU 8 KB 32/24 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
May 13 2013
Team “gauntlet” Workout One person starts and the other follows after station one is complete and continues in that pattern Performance and Sport For time 30 T2B 30 DL 185/115 30 DU 30 OHS 95/65 30 pull ups Fitness For time 30 V sit ups 30 SDHP with KB 50 single skips (unbroken) tripping=start 50 over 30 wall balls 14/10 30 TRX/Ring Rows