Tuesday

Bench Press Program 

Tricep Kickbacks 

Skill work on Rings 

 

HELP a BROTHER in BLUE

gofundme link

Shane and Lisa recently lost their belongings in an apartment fire. Both of them are first responders in the Charleston area and have served this community for many years. Your donations will help them buy clothing, food, and eventually furniture. Every little bit helps, so please, help us by giving to two local heroes that have given so much to our community and us!

Monday

6 Rounds for TIME of: 

 250m ROW/Ski 

 20 Double Unders 

 10Wallballs

CA Police Captain Survives 22 Bullet Wounds (incident videos)

FUNday

Complete for TIME:

  50 Burpee Pull-UPs
  50 KB Snatches (53/35)

  50 Lunges

  50 Knees-2-Elbows 

  50 Hang Cleans (95/65)

  50 Wallballs 

50 Hollow Rocks

ISIS Leader Killed During U.S. Raid in Syria

Thursday

AMRAP in 21min of:

 100m SLED Drag*

 100m SLED Reverse Walk*

 200m Sprint

 20 Box Jumps

 100m Farmers Carry*

*SLED & Carry Loads TBD

Wednesday

Thruster - Push Press - Push Jerk - Split Jerk 

1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

HAPPY Birthday to my Boo!

Tuesday

4 Rounds for TIME of: 

 Tower RUN

 15 Pull-UPs

 20 KB Swings (53/35)

Monday

5- 2min Rounds for MAX reps of:

20 DB Box Step-UPs (20/16”)
MAX Reps of DB Push Press (50/35s)
REST 2min between rounds