Thursday June 7, 2018

STRENGTH:

EMOM, 7 Minutes:

2 Split Jerks

CONDITIONING:

2 Minute ME Cal on Assault Bike

1 Minute Rest

2 Minute ME Cal on Rower

1 Minute Rest

1 Minute ME Cal on Assault Bike

1 Minute Rest

1 Minute ME Cal on Rower

1 Minute Rest

:30 ME Cal on Assault Bike

1 Minute Rest

:30 ME Cal on Rower

Monday June 4, 2018

STRENGTH – 12 min to work up to a HEAVY 2 rep snatch.

CONDITIONING – 

5 min AMRAP

Buy In – 100 Double Unders

then

12 Snatches (95/65)

4 Burpee Box Jump Overs

*2 min rest*

5 min AMRAP

Buy In – 100 Double Unders

then

8 Snatches (115/80)

4 Burpee Box Jump Overs

*2 min rest*

5 min AMRAP

Buy In – 100 Double Unders

then

4 Snatches (135/95)

4 Burpee Box Jump Overs

Friday June 1, 2018

Bradley Hero

REMEMBER – TODAY IS “WEAR RED TO REMEMBER” AT THE GYM.  

“BRADLEY” 

10 ROUNDS FOR TIME:

100 METER SPRINT

10 PULL UPS

100 METER SPRINT

10 BURPEES

30 SECOND REST

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

Thursday May 31, 2018

Hero_SSGAaronHolleyman

“HOLLEYMAN”

30 Rounds

5 Wall Balls (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Wednesday May 30, 2018

hero_ricardo_barraza

“BARRAZA”

18 Minute AMRAP

200m Run

9 Deadlifts (275/185)

6 Burpee Bar Muscle Ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.