Monday July 30th

5 Rounds of
10 DB Thrusters
15 KB Swings
5 Med Ball Slams

Saturday July 28th, Sunday July 29th. REST DAYS!!!!!!

Rest up this weekend!!! Remember that rest is just as important as your workouts!

Friday July 27th

15-9-6 Reps for time.
Deadlifts @ 50% 1RM.
Kipping Pull-ups.

Thursday July 26th Triplet 20 minutes as many rounds as possible.

Triplet of 3 Dips.
5 Cleans at 50% 1RM
10 Med Ball Slams.

Tuesday July 24th

Tuesday July 24th Chin-up Pyramid and Jump Rope Rotations.
1 Chin-up, 20 Jump Rope Rotations.
2 Chin-ups, 20 Jump Rope Rotations.
3 Chin-ups, 20 Jump Rope Rotations.
4 Chin-ups, 20 Jump Rope Rotations.
5 Chin-up, 20 Jump Rope Rotations then back down the pyramid.

Saturday July 21

Triplet 20 minutes as many rounds as possible.
3 Chin-ups
200m Row (sub 20 SDHP @ 30-40#)
10 25-40lb KB swings.

Friday July 20th.

Friday July 20th - 15 Minutes to find 10 rep bench press max then:

3 Rounds, each for time of 10 Bench Presses, 200m Run. Rest 10:00, hydrate then:

8 x :45 on :15 off Core Session (pick 4 exercises and alternate each set)

Sorry about no post yesterday, although as you can assume.. rest day!

Wednesday July 19th .

REST DAY!!!! Focus on nutrition/hydration, stretching, and recovery!

Tuesday July 17

July 17th - 20 Minutes as many rounds as possible.
10 Sit-ups, 15 Thrusters *light*, 20 Jump Rope Rotations. Focus on moving from exercise to exercise fluidly.

July 16th Conditioning WOD

Monday July 16th Metabolic Conditioning WOD: 1/2 Mile Light Jog Warm-up, 4 x 400m (Post times to comments) then 1 Mile Slow 8:00-12:00 Jog.

Sunday July 15th Strength and Conditioning WODs.

Sunday July 15th Strength WOD 3 x 3 x 3 x 3 x 3 Deadlifts then rest 10:00 followed by 

Conditioning WOD 5 Rounds. - 5 Chin/Pull-ups, 100m Row, 15 of any Core Exercise you choose.

Saturday July 14th.

Super 64 Over the Coastline of Mogadishu

THIS Saturday July 14th is the WOD honoring those injured/killed during Operation Gothic Serpent (aka Black Hawk Down).
*The Mogadishu Mile* (Use weighted vest/pack if you have one)
1 Mile Farmers Walk w/ Dumbbells.
10 Push-ups every time the weight touches the ground.
This is a day to silently honor those who have given their lives for our freedoms. Get out there and get it!