Tuesday 5/01/15
Today’s workout of the day is:
STRENGTH
Overhead Press 2-2-2-2-2
MET CON
5RFT
12 Hang Power Snatch 50/35
12 Plyometric Push Up
200m Run
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Monday 4/01/15
Today’s workout of the day is:
STRENGTH
Deadlift 5×5
MET CON
For Time
50 Med Ball Clean Wall Ball 10/8
50 Toes to Bar
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Saturday 2/1/16
Today’s team workout is: For Time in Team’s of Two: 400m Run/Row 40 DB Push Press 20/15 40 DB Step Ups 24/20 400m Run/Row 30 DB Push Press 30 DB Step Ups 400m Run/Row 20 DB Push Press 20 DB Step Ups 400m Run/Row 10 DB Push Ups 10 DB Step Ups …
Thursday 31/12/15
Today’s workout of the day is: The Bossman’s idea of finishing the year well. 800M RUN 30 OHS (30/40) 30 AB MAT SIT UPS 30 KETTLEBELL SWINGS (16/24) 30 PISTOL SQUAT (ALT LEG) 30 GTOH (30/40) 30 BOX JUMPS (20/24) 30 THRUSTERS (15/20) 30 PULL UPS 30 OVER BAR BURPEES 30 GOBLET SQUATS (16/24) ….…
Wednesday 30/12/15
Today’s workout of the day is:
Fran
21-15-9
Thrusters (40/30kg)
Pull ups
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Tuesday 29/12/15
Today’s workout of the day is:
In 15mins find a 3rm overhead squat
Then
Burpees
20-19-18-17-16-15-14-13-12-10-9-8-7-6-5-4-3-2-1
Sit ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
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Monday 28/12/15
Today’s workout of the day is:
15 Clean and Jerks (60/40kg)
10 rounds of Cindy
15 Clean and Jerks
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Thursday 24/12/15
Today’s workout of the day is: “The Seven” Seven rounds of: 7 Handstand push-ups 7 Thruster, (60/40) 7 Knees to elbows 7 Deadlift (112.5/75) 7 Burpees 7 Kettlebell swings, (32/24) 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after…
Wednesday 23/12/15
Today’s workout of the day is: “DT” Five rounds 12 Deadlift (70/50) 9 Hang power clean 6 Push jerk In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and…
Tuesday 22/12/15
Today’s workout of the day is: “ERIN” 5 Rounds for time: 15 Dumbbells split clean. (20/15kg) 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. Post results to…