Today: Skill Work Pistols Then 3 RFT 400m Run 21 KB Swings (53/35) 12 Pistols
Dan Broughton
Wednesday, March 7th
Push Jerk Prep Then.. 5 rounds of: 5 push jerks 185/135 10 burpees 200 m run
Tuesday, March 6th
Today: Back Squat 4×8@75%, + 1 x ME @ Same Weight Then “Randy” Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2013 in the line of duty. Our thoughts and prayers go out to… Read more »
Monday, March 5th
Skill Work- 3x ME Strict HSPU then… 3 rounds for time: 50 double unders 40 sit ups 30 medicine ball cleans 20/14 20 pull ups 10 HSPU *25 minute time cap
Sunday, March 4th Open Gym
Please join us for Open Gym today with Coach Pete! You can come in and do your own thing or the coach will help you come up with a workout/ skill work to help improve your fitness. Open gym: 10… Read more »
Saturday, March 3rd
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he named it “Body Armor”. From here on it will be referred to… Read more »
Friday, March 2nd
Today: I LOVE THIS!!!!! 18.2 12 Minute AMRAP FOR BOTH Dumbell Squats (50,35) Bar facing burpees 1/1 2/2 3/3 4/4 5/5 6/6…. all the way to 10/10 18.2 A is: 1RM clean! Yayyyyyy!!!!
Thursday, March 1st
10-9-8-7-6-5-4-3-2-1 Push Press 135/95 KB Swings 53/35 *3 burpees between sets
Wednesday, February 28th
Today: Skill Work Snatch and Clean & Jerk 3×1, Each Then 12 Min AMRAP 1 Snatch (155/115) 3 Clean & Jerks (155/115) 30 Double-Unders
Tuesday, February 27th
Today: “McGhee” 30 Min AMRAP 5 Deadlifts (275/195) 13 Push-Ups 9 Box Jumps (24/20)