Workout of the Day

Saturday, March 30th 2019

Nice Job Chris! Sign Here Please”Annette”

Hero Saturday

Complete Individually or with a Partner

“The Don”
66 Deadlifts 110/75
66 Box Jumps 24/20
66 KBS 53/35
66 Knees to Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 55/45
66 Wall Balls 20/14
66 Burpees
66 Double Unders
U.S. Marine Cpl. Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his mother, Susan; his father, David Sr.; his sister, Jennifer Pupillo; and his brothers, David Jr. and Jacob.

Friday, March 29th 2019

Brandon

Strength
EMOM for 10 Min
1 Hang Power Snatch + 1 OHS
*build to a heavy over the 10 min

Metcon
AMRAP in 10 min
200m Run
10 Overhead Squats
5 Ring Dips

Rx: 75/55
Fit: 55/45, Banded Dips or Box/bench Dips
Dyn: 45/35, Box/ Bench Dips

Tuesday, March 26th 2019

Kyle

Benchmark Tuesday

“Helen”
3 Rounds For Time
400m Run
21 KBS
12 Pull-Ups

Rx: 53/35
Fit: 35/25, Jumping Pull-Ups
Dyn: 25/20, Ring Rows

TABATA ABS
4 Rounds (20’s On, 10’s Off)
Sit-Ups
Flutter Kicks
Russian Twist
Plank Hold

Monday, March 25th 2019

Doug

Strength
1 Rep Max: Shoulder Press
20 min to find a new 1RM

Metcon
For Time
21-15-9
Cal Bike
Box Jumps
Dumbbell Snatches (total)

Rx: 24/20, 50/35
Fit: 24/20, 35/25
Dyn: 20″, 25/15

Thursday, March 21st 2019

Wesley

EMOM for 25 Min
Min 1: 15/12 Cal Bike
Min 2: 10 Box Jump Overs
Min 3: 15 KBS
Min 4: 10 Burpees
Min 5: Rest

*Score is total stations completed as written within the minute. A perfect score is 20.*

Rx: 24/20, 53/35
Fit: 24/20, 35/25
Dyn: 20, 25

Sweat
AMREP 28
2 min. of Burpee BJ
2 min. Thrusters (45/35)
2 min. Sit ups
2 min. Assault Bike for Cal.
2 min. Rest