Blog
Monday 25 September 2017 '25 September 2017'

1. Warm-up
4 Steady Rounds
10 Light Kettlebell/dumbbell Thrusters
10 Calorie Row

2A. Strength
Back Squat
5×5 @60%

3. Conditioning
AMRAP 20 Minutes
5 Power Cleans 205/135
2 Rope Climbs
Run 800m

Tuesday 19 September 2017 '19 September 2017'

Warm-up
2 rounds
10 push ups
20 banded kettle bell deadlift
20 cal row

Strength
10 minutes
Deadlift
4×2

Conditioning (20 min cap)
For Time
50 Wallballs 20/14lbs
10 Muscle Ups
40 Wallballs
8 Muscle Ups
30 Wallballs
6 Muscle Ups
20 Wallballs
4 Muscle Ups
10 Wallballs
2 Muscle Ups

Monday 18 September 2017 '18 September 2017'

Warm up
2 Rounds
15 Wallballs
10 Overhead Med Ball Lunge Steps
run 200m

Strength
EOMOM for 10 minutes
5 Back Squat 70-@80%

WOD
5 Rounds
8 Thrusters 115/75lbs
8 Bar Facing Burpees

Wednesday 13 September 2017 '13 September 2017'

1. Warm-up
row 500m
10 Lateral Squats
:30 handstand hold
10 Ring Rows

2. Strength
Back Squat
4×4 @87.5%

3. Conditioning
3 Rounds:
Run 400m
21 Dumbbell Snatch 50/35lbs
12 Ring Dips

Tuesday 12 September 2017 '12 September 2017'

1. Warm-up
400m run
2 rounds
15 Banded kb deadlift
20 Overhead Squats with plate
25 Double Unders

2. Strength
Deadlift
10 minutes for
3×3 AHAP

3. Conditioning
AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 95/65lbs
3 pullups
30′ Handstand Walk
6 Sumo DLHP
6 pullups
30′ Handstand Walk
9,9,30′, etc.

Monday 11 September 2017 '11 September 2017'

Everyone remembers where they were on this day.  I was working at 2nd LAAD Bn on Cherry point, and by that night, we were packed and ready to go wherever we were sent, to defend our country.   Today’s workout is in remembrance of that day, and the 343 firefighters and rescue personnel that lost their lives to rescue those they had never even met.
“Always remember, Never forget.  Live a life worthy of their sacrifice.”

1. Warm-up
2001m row

2A. Strength
EOMOM for 9 min
Back Squat 5 @77.5%

3. Conditioning
AMRAP 11 Minutes
3 cleans 155/105lbs
4 Bar Muscle Ups/chest to bar pullups
3 ring dips

Wednesday 6 September 2017 '6 September 2017'

1. Warm-up
800m run

2. Strength
EOMOM
4 Back Squat @75-85%

3. Conditioning
5 Rounds:
7 Front Squats 185/135
8 Bar Facing Burpees
9 GHD Sit Ups

Tuesday 5 September 2017 '5 September 2017'

1. Warm-up
400m run
20 walking lunges
20 Toes to Bar/knee ups
20 Single Leg Dumbbell Deadlifts

2. Strength 10 minutes
Deadlift
5×1

3. Conditioning (Go Ham)
5 Rounds:
1 Rope Climbs
10 Alternating Pistols
30 Double Unders

Monday 4 September 2017 '4 September 2017'

Wednesday 30 August 2017 '30 August 2017'

1. Warm-up
3 Rounds
10 kettlebell swings
:20 Handstand Hold
5 Strict Chest to Bar

2. Strength
EOMOM for 8 minutes
4 @82.5% Back Squat

3. Conditioning
3 Rounds
20 Calories row
20 Dumbbell Snatch 53/35lbs
20 Pull Ups