Author: Sarah O'Shea

10/1/18

Baseball Shirt order available at front desk!  $30 per shirt. 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   B. 800 Meter Run Then… 7 Rounds of the Burgeron Beep Test (96/65) * * 1

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9/29/18

Teams of 2: 21-15-9 Slam Balls (20/14) Sit Ups 21-15-9 Burpee Box Jump Overs (24″/20″) Thrusters (95/65) 21-15-9 Plate G2O (45/35) Push Ups Ex: P1 and P2 share the work for 21 slam balls, then P1 and P2 share the work for sit ups.

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9/27/18

2:00 Monostructural Movement Then… 2 Rounds :30 Ipsilateral Dead Bug :30 Plank Hold :30 Alternating Reaching Hands Plank Holds :25 R / :25 L Cpt Morgan With Vertical Support 5R/5L Single Leg Glute Bridges A. 7×2 Deadlifts with 5 second decent – add 10 lbs to last week B. 3×5 Good mornings – stay light,

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9/26/18

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 Superset A. 3×5 Front Squats – add 5lbs to last week B. Max strict chin ups C. EMOM x 16 M1: 35 Double Unders M2: 7 Dumbbell

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9/25/18

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of

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9/24/18

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 A. 3RM Power Snatch Work up to a 3RM power snatch – hands may not come off the bar. B. 3×12 DB Pullovers C. 7 Min AMRAP

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9/22/18

Teams of 2: 1 working at a time: 100 KBS (70/53) 400 Meter Run* 100 Barbell Thrusters (45/35) 400 Meter Run 80 Burpees 400 Meter Run 100 Barbell Thrusters 400 Meter Run 100 KBS * Both partners run the 400 meters.

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9/20/18

COMING SOON! 10 Min. AMRAP 10 4-Way Dead Bugs 4 Inchworm to Spiderman Stretch 3R/3L Side Plank w/ Hip Dip and Hold for 5 Sec. 10 KB Swings (light) 10 Goblet Squats A. 3 x 5 Front Squat (Across) B. 5 Rounds 200 Meter Run 15 Squats 10 Burpees 15 Ab Mat Sit-Ups

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9/19/18

EMOM x 12 M1: 3 Shuttle Runs M2: 5-7 Strict Pull Ups M3: 10 Barbell Good Mornings M4: 10 Burpees Not Superset A. 7 x 2 Deadlifts with 5 second decent – add 10 lbs to last week B. 3 x 5 Good mornings – stay light, stay back, and move fast C. 12 Min

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9/17/18

10 Min. AMRAP 10 4-Way Dead Bugs 4 Inchworm to Spiderman Stretch 3R/3L Side Plank w/ Hip Dip and Hold for 5 Sec. 10 KB Swings (light) 10 Walking Calf Raises A.Superset A. 3×5 Back Squat across B. 3×10 Glue Bridges with 3 second hold at top B. For Time: 800 Meter Run 100 Double

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