5.12.2016

Friday

In TEAMs of 2...

2 Rounds for Time:
 400 Meter Run
    50 HR Push-UPs
 400 Meter Run
    50 KB Snatches (53/35)
 400 Meter Run
    50 Sit-Ups
 400 Meter Run
    50 Goblet Squats
 400 Meter Run
    50 Double Unders
 400 Meter Run
    50 Box Jumps (24/20)

*Complete the Run together, partition the reps as you wish 

Each spring, thousands join together in Washington, DC at the National Law Enforcement Officer Memorial to pay tribute to the law enforcement professionals who serve today and those who have made the ultimate sacrifice in the name of public safety.

You can watch the Candlelight Vigil webcast streaming live on;
 Officer.com
 Click here on May 13 and watch the Vigil together and honor those we’ve lost.

VIP Invite 2016

5.11.2016

Thursday

Every 2min alternate between the following for 20min:

  Push Jerk 5 Reps
  Floor Press 5 Reps

*GO heavy & use the racks 








5.10.2016

Wednesday

3 Rounds for TIME:
  400m Run
  15 Pull-UPs
  30 KB Swings (53/35*)

The Empire State Building in New York City was lit purple and blue Thursday night in honor of Police Memorial Week and those who have fallen in the line of duty.

5.08.2016

Monday

4 Rounds for TIME:
  200m Run
  5 Squat Clean & Jerks (95/65*)
  10 Toes to Bar