2.09.2017

Friday



“Rahoi“

Complete as many rounds as possible in 12 minutes of:
  24 inch Box Jump, 12 reps
  95 pound Thruster, 6 reps
  6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

2.08.2017

Thursday

DB Bench Press: 5-5-5-4-4
Turkish Getup: 4-2-2-1 (each side)


2.07.2017

Wednesday

EMOM for 10min:
  Even: 5 Deadlifts* (50% 1RM)
   Odd: 20 Double Unders

*The Deadlifts should NOT be heavy, use PERFECT Technique (as you always should)


2.06.2017

Tuesday

Tabata...
  Push-UPs
  KB Swings (53/35)
  Back Lunges
  Russian Twist 


2.05.2017

Monday

4 Rounds for TIME of:
  10 Back Squats (155/105)
  10 Pull-UPs
  200m Run