FUNday

RUN 4 Miles

Thursday

EMOM for 16min Complete:

 8 Pull-UPs

 8 Push Press (95/65)

 8 Snatches (95/65)

 8 Dips

1 movement a minute 

Total of 4 sets for each movement 

Wednesday

“TUMILSON”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

"HAWKEYE"

8 Rounds for TIME:
  200m Run
  11 Burpee DB Deadlifts (60 lbs.)

Tuesday

Squat Test

Back Squat: 5-5-5-5-5

4 Rounds for Quality of:

 :30 Hollow Hold

 5 V-UPs

 10 Hollow Rocks

 1 minute rest

The training process is a crock-pot, not a microwave. We want quick fixes & convenience but what we need is patience & consistency. Show up, show out & keep delivering day in & day out. That’s the recipe.

       @ryanhorn45

What DO you see?

Monday

AMRAP in 20min of:
 Tower Run
 20m Bear Crawl
 20 Box Jumps

 20m OH Lunges (45/25)

All of us have some darkness inside of us - aggression, anger, hatred - the idea isn't to get rid of it. The idea is to realize it exists for a reason, and once you learn how to leverage it without it corroding you, you'll have the ability to push through the hardest of times.

       @TomBilyeu