Wednesday

ACTIVE Recovery Day

Running Drills 

SLED Work

Plyos 

8 Tips for Running in Hot Weather

Now we’re giving out trophies for not participating!

BADWATER 135

Tuesday

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for TIME of:

 7 Handstand Push-UPs

 7 Thrusters

 7 Knees-2-Elbows

 7 Deadlifts

 7 Burpees

 7 KB Swings 

 7 Pull-UPs

Monday

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

Every :30 for 10min Complete:

 5 Hammer Curls

 5 Push-UPs

FUNday

Parking Garage WOD

Thursday

3 Rounds for TIME of: 

 Block RUN

 20 Double Unders

 10 Pistols 

 20 Hollow Rocks

NFL's top tackle Powered by Gratitude

Wednesday

Weighted Step-UPs: 10-8-6-4

Banded Deadlifts: 2-2-2-2-2-2-2-2

AGILITY & BALANCE Drills

6 WAYS TO TREAT DOMS

1. Protein, Hydration, Pre & Post Training

2. Get Massages

3. Wear Compression Gear

4. Utilize Active Recovery

5. Use NSAIDs When Appropriate

6. Foam Roll

Tuesday

The “Ill Mill" Challenge

Navy Special Warfare Operator Chief Petty Officer (SEAL), Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit.

We take the Ill Mill Challenge to HONOR ZACK's! link

5 Rounds for TIME:
 500m ROW/RUN/SKI
 20 KB Swings (70/53)
 20 Push-UPs
 20 Wallballs
 20 Pull-UPs

(Cool down with bicep curls)