Tuesday 07.13.21

Tuesday 07.13.21

WOD: “Watermelon Sugar” 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35) Accessory: Every min...
Monday 07.12.21

Monday 07.12.21

WOD: “Summertime” 50 Air Squats – into – 75-60-45-30-15 Double Unders 25-20-15-10-5 Toes to Bar – into – 50 Air Squats
Saturday 07.10.21

Saturday 07.10.21

WOD: “Where the Stars and Stripes and the Eagle Fly” Teams of 2 100 Pull-Ups 100 GHD Sit Ups 100 Synchro Air Squats 100 Box Jumps (24/20) 100 Single Arm Dumbbell Push Press (50/35)
Friday 07.09.21

Friday 07.09.21

WOD: “American Soldier” 2:00 Amrap (5 sets) 20 Bench Press (135/95) Max Calorie Row – Rest 1:00 between sets – (Score is Calories) STRENGTH: Clean & Jerk for load: – MAX OUT DAY! * Rest a little longer than normal between sets when you reach...
Thursday 07.08.21

Thursday 07.08.21

WOD: “Red, White, & Blue” 5 rounds 60 Double Unders 15 Hang Clean and Jerk (75/55) 100ft Walking Lunge STRENGTH: Snatch 1×1 – MAX OUT DAY! * Rest a little longer than normal between sets when you reach heavier weights...
Wednesday 07.07.21

Wednesday 07.07.21

WOD: “Stars and Stripes Forever” 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) – 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set – STRENGTH: Front Squat 1×1: – MAX OUT DAY! * Rest a little longer than normal between sets...
Tuesday 07.06.21

Tuesday 07.06.21

WOD: “God Bless the U.S.A” 12:00 Amrap 50 Wall Balls (20/14) 30 Toes to Bar 15 Strict Handstand Push-Ups STRENGTH: On a 15:00 running clock… A. Push Press: Work to a Heavy Single Right into… B. Push Jerk: Work to a Heavy Single in remaining time * Heavy Push Press...
Monday 7.05.21

Monday 7.05.21

WOD: “J.J.” S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22,...
Saturday 07.03.21

Saturday 07.03.21

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and...
Friday 07.02.21

Friday 07.02.21

STRENGTH: Snatch 3-2-1-3-2-1 Hang (right above the knee) x Snatch Waves : 3 @ 65% 2 @ 70% 1 @ 75% -Rest 60-90 seconds- 3 @ 70% 2 @ 75% 1 @ 80% -Rest 60-90 seconds- 1 @ 85% WOD: “Wall to Wall” AMRAP 15: 30 Double Unders 15/12 Calorie Row 10 Wall Balls (20/14) 30 Double...