Tuesday

"The Chief"

MAX Rounds in 3 minutes of:
 3 Power Cleans (135/95)
 6 Push-ups
 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 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.

Monday

3 Rounds for TIME:
 10 Deadlifts (225/155)
 15 Pull-UPs
 20 Wallballs

WHAT DOES IT MEAN TO BE A QUIET PROFESSIONAL?
1) Service.
2) Mission First.
3) Hard Work.
4) Understanding the difference between “Experience” and “Wisdom.”
5) Knowing what to do = Easy. Doing it = Hard.
6) Humility + Humor.
7) Continual Professional Learning.
8) Do your Job.
9) Don’t get too far from your purpose.
10) Embrace the suck.
11) Resilience.
12) Living a life of adventure and enthusiasm.
13) Gratitude.

FUNday

In TEAMs of 2...

2 Rounds for TIME of:

 Building RUN

 10 Clean & Jerks 

 20 Burpees

 30 Back Squats

 40 Box Jumps

 50 Pull-UPs

RX= 135/95

Partition the reps as you wish

1* TEAM Member working at a time

RUN Together

Thursday

Gymnastics movements with Rings & Parallettes

                       then...

Complete the following Double KB Complex 4 Times:

  5 Snatches

  5 Cleans

  5 Russian Swings

  5 S2OH

  5 1arm S2OH

*Rest as needed between efforts

"...let's not make today most days."

Former Dallas Police Chief  David Brown 

Wednesday

EMOM for 10min complete:

  EVEN: 7 Thrusters (95/65)

    ODD: 25 Double Unders

                    then...

TABATA: 

 Hollow Rocks

 Squat Holds

 Plank

 Bar Hang

 Russian Twist (25/10s)

The Legend, Chris Kyle

Tuesday

For TIME...



Set up three bars and storm through it
WOD demo

DON’T CHERRY PICK WODS!
Everyone has strengths and weaknesses, that’s part of being human. It’s a great feeling when you see a workout on the whiteboard that you know you can destroy because it involves everything that you’re good at. The opposite scenario is not so much fun, and it’s easy to avoid those kinds of workouts. If you make sure to tackle every WOD that comes your way, especially the ones you won’t be so good at, then you will be sure to improve your weaknesses.

Remember...

SEAL who shot bin Laden: Don't wish me a happy Memorial Day

Memorial Day is a time for reflection, pause, remembrance and thanksgiving for patriots who gave up their own lives to protect the lives and freedom of us all - including the freedom of generations long gone and generations yet unborn. We owe the fallen a debt so enormous that it can never be repaid.

Memorial Day is a time to honor the lives of those who would rather die than take a knee when our national anthem is played. But they will fight and die for the rights of those who kneel.

This holiday is a time to think of young lives cut short, of wives and husbands turned into widows and widowers, of children growing up without a father or mother, of parents burying their children.

Memorial Day is a time to think of might have beens that never were. Of brave Americans who put their country before themselves. Without these heroes, America would not be America.

This Memorial Day, I urge all Americans to remember all the fallen sailors, soldiers, airmen, Marines and Coast Guard members who have so bravely served our country, as well as their families.

And I urge all Americans to join me in the hope and prayer that somehow, someday people around the world will focus more on our similarities than our differences and that we will move closer to a time when war is just a memory - part of our past but not our future.

                  ~ Former Navy SEAL Robert O'Neill

Please click here to read the entire article and watch the interview.