June 30 2013

18-15-12-9-12-15-18 Of:


KB SWINGS


KB SDHP


GOBLET SQUATS

June 29 2013

Weakness/Recovery Day

June 28 2013

Walk Through 3 rounds of

20 Double Unders

20 Pushups

20 Air squats

For Time

10 down to 1 of Burpees

1 up to 10 of 1,2,1,2 Punch Combos

* do 10 Burpees followed by 1 combo then, 9 burpees followed by 2 combos and so on...

June 27 2013

Walk Through 3 rounds of

5 HSPU

10 Pullup

15 Air Squat

4 Rounds for Time:

400M Sandbag Run 55/20

15 Bodyweight Bench Press

15 Bodyweight Squat

Then: 

Barbell Row

5-5-5-5-5

June 26 2103

Walk Through 4 rounds of

5 HSPU

10 Pushups

15 Airsquats

"Bruck"

Four rounds for time of:

Run 400 meters

185 pound Back squat, 24 reps

135 pound Jerk, 24 reps

Then:

Bench Press

5-5-5

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

June 25 2013

Walk Through 3 rounds of:

20 Pushups

20 Rollouts

20 Squats

For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 Situps

Then:

Front Squat

5-3-2-2-2

June 24 2013

Odd Objects this week no barbell grip!

Walk Through 3 rounds of:

30 Double unders

20 Pushups

20 Airsquats

For Time:

200M Sandbag Carry x 3 rounds @ BWT

Rest as needed between attempts

Every time you drop the bag during one of the carries you must do 10 burpees on the spot.  

Then:

Front Squat

4-4-4-2-2