FUNday

Bench Press Program 

         then...

Plate Carries (45/25)

  1 WALKING lap around the Building 

  Hold a Plate in front of your body with 2 hands without letting it touch your body

Thursday

AMRAP in 15min of:

  10 Snatches

  10 Burpees Over Bar

  200m Run

“Rugged and hostile environments teach us. And they teach us by leveraging real fear.” 
– Michael Gervais

Wednesday

"The Chief"

MAX Rounds in 3 minutes of:
 135 pound Power cleans, 3 reps
 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.

Tuesday

Bench Press Program

    then...

Plank Ladder

:30-:45-:60-:45-:30

Center-Left-Right

Monday

AMRAP in 10min of:

  9 Thrusters  (95/65)

  9 Pull-UPs