Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived Read more…
Group Warmup: :20/:10 x 3 Jumprope Ball slams Pushups Tabata Bicep curls/Triceps kickbacks Circuit : 30/:10 x 3 Reverse lunge to halo (r) 3 Russian swings/ 3 Goblet squats Drop squat (narrow stance- jump feet out to left lunge to right lunge) Circuit :30/:05 x 3 Right arm KB clean Read more…
Warm up: 10 Russian KB Swings (53/35) Goblet squat hold (10 seconds to stretch and open hips) 10 PVC Pass thru 10 PVC Overhead squat 2 x through Stretch: Samson stretch for hips Seated forward fold for hamstrings Standing angle grab for quads Practice clean and jerk (or press) with Read more…
Group warm up: Tabata KB Thrusters (1 light/1 heavy) KB Stiff Leg Deadlifts Circuit: :30/:05 Wall balls Alt Russian Swings Alt squat cleans from floor Alt bent over one arm row Core Circuit: :30/:10 KB V Ups Knee tuck bicycle (R) Knee tuck bicycle (L) KB Overhead Sit-up Read more…
Warm up: 20 Jumprope 10 Air squats 10 Deadlifts at 65% of working weight –go through 3 times, each time increase weight of deadlift to 75%, then 85% 1,000 m row 100 DU 25 deadlift (205/155) 25 sit ups 75 DU 20 DL 25 situp 50 DU 15 DL 25 Read more…
Tabata KB Swings Jump Rope Tabata Back squat (75/55) SDHP Circuit :30/:05 x 3 DB Hammer Curls Devils Press OHTE Lunge steps Circuit :30/:10 x 3 Front squat Bicep Curl Strict press Hang snatch
Warm up: 250 meter row Bergener warm up – start with empty bar, add some weight each round 3 Rounds 20 min AMRAP 3 Power Snatch 135/95 15 Box Jumps 3 Power Snatch 15 Wall Balls
Group AMRAP (10) 10 Cal row Wall Balls (4,8,12,16…) Group AMRAP (10) KB Front rack walking lunge SDHP 2,4,6,8,10. 30 Jumprope runners (or singles) Tabata Core Single side bicycles L/Single side bicycles R On the :10s- crunches
Warm Up: 5 Wall balls 5 Med ball cleans 5 Jack n Press 3 times Workout: 4 Rounds for time 4 Thrusters (135/95) 40 DU (80 Singles) 4 HSPU 40 DU (80 Singles) 4 Push Press (135/95) 40 Sit ups 4 Power Cleans (135/95) 40 DU (80 singles) 40 Sit Read more…
Circuit: :30/:05 KB Jump squats KB Clean & Press from floor KB Alternating style press ups KB Hammer Curl Tabata: Jack n’ Press Circuit :30/:10 (Work on :10s) KB right arm high pull :10 R arm russian swing KB left arm high pull :10 L arm Russian swing KB Right Read more…