Workout of the Day

Wednesday, July 3rd 2109

Will

“Air Force”
For Time
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats 
20 Front Squats
* 4 Burpees at the top of each minute, workouts starts with 4 Burpees

Rx: 95/65
Fit: 75/55
Dyn: 45/35

“The Aftermath”
2 Rounds not For Time
30 Sit-Ups
30 Flutter Kicks
2 Minute plank
30 Russian Twists
30 Hollow Rocks

Monday, July 1st 2019

Brian D

Strength
Back Squat
 3-3-3-3-3
 Build to a Heavy 3

Metcon
For Time
 100 Double Unders
 then
 21-15-9
 KB Deadlifts
 Weighted Push-Ups
 then
 100 Double Unders

 Rx: 70/53’s, 45/25 Plate
 Fit: 53/35’s, 15/10 Plate
 Dyn: 35/25’s

Saturday, June 29th 2019

OPERATION REDWING – (6.28.2005)

4 Rounds for Time
3 Barbell Complex (115/85)
200m Run
8 Barbell Burpees
200m Run
8 Thrusters (115/85)
200m Run
* Barbell Complex = 1 Power Clean, 1 Push Press, 1 Back Squat, 1 Push Press

Specifics
– 4 rounds represent the four man reconnaissance team sent out on the mission
– 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
– 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
– 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

Friday, June 28th 2019

Kristan

“D.A.M.”
AMRAP in 10 Min
100 Double Unders
20/14 Cal Row or Bike
15 C2B Pull-Ups
Rest 5 min

AMRAP in 10 Min
10 DB Clean and Jerk 50/35
25 Sit-Ups
50 foot Hand Stand Walks 
Rest 5 min

5 Min to Complete
1000m Row

Thursday, June 27th 2019

Carl

Skill
Rope Climbs
 10-15 min working on Rope Climbs
* *advanced athletes work on Legless Rope Climbs

Metcon
For Time
 4 Rope Climbs
 30/25 Cal Bike
 3 Rope Climbs
 100m Walking Lunges
 2 Rope Climbs
 50 Slam Balls
 1 Rope Climb

Wednesday, June 26th 2019

Sid

Build to a Heavy Complex
1 Power Snatch + 2 Overhead Squats
*15 minutes

For Time
 9-7-5
 Squat Snatches
 Bar Muscle Ups
 50 Double Unders

 Rx: 135/95
 Fit: 95/65, C2B PU or 1:1 Pull Ups + Dips
 Dyn: 45/35, Ring Rows + Push-Ups