FUNday

SHOW UP...

Exercise Helps LEOs Stay Fit for Duty, Fit for Life

Thursday

#%$*! (FRAN)

For TIME:

21-15-9 Reps of:

  Thrusters (95/65)

  Pull-UPs

Wednesday

EMOM for 12min:

  EVEN: 16 KB Snatches (8 L, 8 R)

   ODD: 4 Turkish Get-UPs (2L, 2R)

Rx= 53/35

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Tuesday

AMRAP in 15min of:

   200m RUN

   10 Cleans

   10 Front Squats 

   10 Push Press

RX= 95/65

Monday

Deadlift: 5-5-3-3-3-2-2

           then...

5 Rounds for TIME:

  20 Double Unders 

  20 Box Jumps

FUNday

Bench Press Program 

         then...

Plate Carries (45/25)

  1 WALKING lap around the Building 

  Hold a Plate in front of your body with 2 hands without letting it touch your body

Thursday

AMRAP in 15min of:

  10 Snatches

  10 Burpees Over Bar

  200m Run

“Rugged and hostile environments teach us. And they teach us by leveraging real fear.” 
– Michael Gervais