Tuesday

Weighted Step-UPs: 8-8-8

Turkish Get-UPs: 6-6-6

Back Squat: 10-10-10

Breathing: Officer Survival Tip of the Week

Monday

What’s the fascination with Fran? 

A few tips to improve your time

FUNday

EMOM  for 20min Complete:
  Minute 1 – 20 KB Swings (53/35*)
  Minute 2 – 3 Wall Walks
  Minute 3 – 10 Alternating Rev. Lunges with KB Goblet Hold
  Minute 4 – :30 Hollow Hold

*Continue the sequence above... 5 sets of each

NOAA: Hottest July on record confirmed!

Love is Stronger!

Thursday

AMRAP in 20min of:
  Building Run
  12 Pull-Ups
  12 Power Snatches (95/65*)
  12 Bar Facing Burpees 

SOURCING SEALFIT POWER

Wednesday

"Elizabeth"

21-15-9 reps for TIME of:
  Cleans (135/95*)
  Ring Dips

2015 Games Highlights

Tuesday

BOX SQUATS: 5-5-5-5-5

       then...

2 Shuttle Runs for TIME

* rest as needed between efforts

Athlete Profile: Amy Halperin

Monday- Jackie

“Jackie”
For time:
 1,000m Row
 50 Thursters (45/35*)
 30 Pull-Ups