26 Aug 2016

2x Max Rep Weighted Pull-up (#45/25)

2x Max Rep Weighted Pull-up (#25/10)

2x Max Rep Strict Pull-up

2x Max Rep Kipping/Butterfly Pull-up

Take as much rest as needed between sets


25 Aug 2016

For Time:

10 Thrusters (#95/65)

1 Back Squat (#95/65)

9 Thrusters (#95/65)

2 Back Squat (#95/65)

8 Thrusters (#95/65)

3 Back Squat (#95/65)

7 Thrusters (#95/65)

4 Back Squat (#95/65)

6 Thrusters (#95/65)

5 Back Squat (#95/65)

5 Thrusters (#95/65)

6 Back Squat (#95/65)

4 Thrusters (#95/65)

7 Back Squat (#95/65)

3 Thrusters (#95/65)

8 Back Squat (#95/65)

2 Thrusters (#95/65)

9 Back Squat (#95/65)

1 Thrusters (#95/65)

10 Back Squat (#95/65)


24 Aug 2016

For Time:

75 Double Unders

65 Air Squats

55 Pull-Ups

45 AB Mat Sit-Ups

35 Overhead Squat (#75/45)

25 Summo Deadlift High Pull (#75/45)

15 Over the bar Lateral Burpees

5 Muscle-Ups


22 Aug 2016

15 min: Clean and Jerk up to a heavy single

15 min: Snatch up to a heavy single

For Time:

100 Hand Release Push-Ups

200 AB Mat Sit-Ups

300 Air Squats Break up as needed


19 Aug 2016

Run 5K

18 Aug 2016

FRAN’

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups


17 Aug 2016

“ROY”

5 Rounds for Time:

15 Deadlifts (#225)

20 Box Jumps (“24)

25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.



16 Aug 2016

Kevin

3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells

 

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.


12 Aug 2016

5 Rounds
400m Run
10 pull-ups
15 Push-ups
20 sit-ups
25 squats

11 Aug 2016

24 Down’

For Time
24,23,22,21…1
Push-ups
Sit-ups
Run 200m between each set

This workout is designed to be done on a track. 24 push-ups, 24 sit-ups, run half a lap. 23 push-ups, 23 sit-ups….