Funday

Complete for Time:

 1000m Row

   50 Hollow Rocks 

   40 Double Unders

   30 1 Arm DB Snatch (50/30*)

   20 Wallballs (20/14*, 10/9")

   10 Toes-2-Bar

Thursday

In TEAMS of 2, complete As Many Rounds As Possible in 20 Minutes of:

   -20m Tire Flips

   -40 Box Jumps

   -200m Sprint 

*The Sprints are completed together, partition the rest of the reps as you wish

   

Wednesday

Every Minute on the Minute for 20min Complete:
   EVEN: 7 Bar Over Burpees
    ODD:  11 Push Presses (95/65*)

Why I believe EMOM’s are valuable training tool | Jason Khalipa

Tuesday

       "Helen"

3 Rounds for Time:

  • 400m Run

  • 21 KB Swings (53/35*)

  • 12 Pull-Ups

Monday

"The Chief"

Max Rounds in 3 Minutes of:
    3 Power Cleans (135/95*)
    6 Push-ups
    9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.