3 Rounds of 50-ft. Bear Crawl 3 Wall Climbs 15 Russian Kettlebell Swings (53/35) Then…10 Min. Rx Athletes – set up your HSPU mark and spend 5 minutes practicing kipping HSPU. Scaled Athletes – load up barbell for deadlift (135/185 for men – 95/135 for women) and complete 3 sets of 5 HRPU between loads.
200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 Alt. Arm KB Swing :45 Goblet Squat Hold 8 Single Leg KB Deadlift (4R/4L) 8 KBS w/ Goblet :45 Goblet Squat Hold 8 KB Strict Press (4R/4L) 8 Alt. KB Lunges 200 Meter Run/Row 3 Supersets A. 5 Back Squat across
2:00 Monostructural Movement Then… EMOM x 10 M1: Ipsilateral Dead Bug M2: Plank Hold M3: Alternating Reaching Hands Plank Holds M4: Glute Bridges M5: :30/:30 Single Leg KB Deadlift Push/Pull Strength 3 Giant Sets A. 5 Bench Press (same weight across AHAP) B. 12 Bent Over Row (same weight across AHAP) C. Max Bar Muscle
Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks;
REGULAR SCHEDULE TODAY! 2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ BARBELL (small weight is optional) 10 Sit-up 5 Good Mornings w/ BARBELL 10 Bent Over Rows w/ a 5 sec. pause at top w/ BARBELL A. Squat Snatch EMOM Minutes 1-4: 3 Position Squat Snatch (Start
Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC 10 Sit-up 5 Good Mornings w/ PVC 5R/5L Single Arm DB Press A. 7×2 Deadlifts with 5 second decent – add 10 lbs to last week B. 3×5 Good mornings – stay light, stay back, and move fast