Greatness From Small Beginnings
Dumbbell bentover row 8-8-8-8-8-8-8 per arm Practice handstands and HSPU negatives for 10 minutes Row 2,000 meters Endemic Strength Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85% Snatch grip deadlift 5×3 Read More …
Tiff On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans, 155 lb. 7 push presses, 155 lb. United States Army Capt. Benjamin David Tiffner, 31, of West Read More …
Practice L-sits for 10 minutes. Row or run 5,000 meters for time. Stretch for 10 minutes. Strength: Hang snatch from above knee+snatch(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75% Accessory work, 3 sets: Snatch grip Read More …
“Marty” 41 Minute AMRAP: Partner WOD, alternating after each completed round 5 pull-ups 10 push-ups 100m. run 10 deadlifts 5 power cleans Men: 115-lb. Women: 75-lb. Martin (Marty) Jury, a longtime member of our gym and community, sadly passed away Read More …
Rope climb practice for 10 minutes Double/Triple under practice for 5 minutes Single leg squat practice for 15 minutes 10-15 minute trail run Strength: Establish 1RM Snatch
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Read More …
Muscle-up instruction and practice for 12 minutes Handstand practice for 12 minutes L-sit practice for 12 minutes Strength: Establish 1RM bench press 3 sets: 8-10 reps DB bench + skull crusher 1 for 1 10 “around the worlds” 5 KB Read More …
“Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at Read More …
With constant motion, slowly and NFT: 21 single-arm dumbbell rows, each arm 9 ring dips (deep and strict) 30 squats 15 single-arm dumbbell rows, each arm 12 ring dips 30 squats 9 single-arm dumbbell rows, each arm 15 ring dips Read More …
“The Seven” Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers Read More …