Call us now 240-230-7705

RSS Feed
  • MONDAY 16 OCT 2017

  • STRENGTH
    Back Squat 6x2 @ 90% METCON
    2 rounds: 1 min max effort/1 min rest Burpee Box Jump Over Assault Bike BB Thrusters

    Read more

  • FRIDAY 13 OCT 2017
  • Clean and Jerk @ 75% -then- 7 Rounds: 7 DB Clean and Jerks 7 Burpees -then- 5 Rounds not for time: 10 DB Bicep curls

    Read more

  • THURSDAY 12 OCT 2017
  • 30 min EMOM 3 down and back 10m shuttle sprints 12 v-ups

    Read more

  • WEDNESDAY 11 OCT 2017
  • 4 min AMRAP 2 rounds: 15 push-ups 10 KB high pulls then max cal assault bike -rest 2 mins- 4 min AMRAP 2 rounds: 15 push-ups 10 KB high pulls then max cal ski erg -rest 2 mins- 4 min

    Read more

  • TUESDAY 10 OCT 2017
  • Front Squat 5x5 @ 80% -then- 10 min EMOM 8 DB front rack step-ups(4/leg) 8 Box jump overs (24,20) -then- Accumulate a 3 minute Banded March

    Read more

  • MONDAY 9 OCT 2017
  • JERRY
    For Time: 1 mile run 2k row 1 mile run Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for

    Read more

  • WEDNESDAY, SEPT 13
  • 8 rounds 15 Wall Balls 20/14 30 Double Unders

    Read more

  • TUESDAY, SEPT 12
  • 18 min EMOM 1st min- 12 alternating pistols 2nd min- 6-8 HSPU 3rd min- 10 TTB

    Read more


Let us e-mail you this Free Report


Cancel