Hero Day!! As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation. “Tommy Mac” 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# […]






Strength
 20 Min Establish (New progression increasing 5-10# every week) 5 Rep Deadlift -or- 

Endurance
 16 Min EMOM: 8 Cal Row + 8 Ball Slams -or- Skill 20 Min Working on Weaknesses WOD 100 Wall Balls 20/14# 400 M Run w/Ball 20/14# 20 Deadlifts 275/205# 3-2-1…GO!!






Strength 20 Min Build Up: 5 Rep Front Squat (New Progression increase 5-10# per week) -or- Endurance Row (Goal to increase 2-5 K Time) 6 x 500 M Row -1 Min Rest- -or- Run (Goal is to increase 1-3.1 Mile Time) 6 x 400 M Run -1 Min Rest- WOD 4 Rds: 10 Front Squats […]






Strength/Skill
 15 Min Work Up 1 Rep Pause Clean -then- 10 Min EMOM: 1 Pause Clean AHAP 

WOD
 12 Min EMOM: 3 Cleans AHAP + 5 Burpees over the Bar 

Skill
 10 Min Practice Pull Ups / Muscles Ups / Cool Down 3-2-1…GO!!






Hero Day!! “Pat” Wearing a 20/14-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75/55 lb. 25 push-ups 50-ft. front-rack lunge, 75/55 lb. Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. […]






Strength
 20 Min Establish: 1 Rep Bench Press -then- 1 Rep Strict Press -or- 
Endurance
 20 min Run (10 Min out 10 Min Back) WOD 12 Min AMRAP 12 DB Hang Squat Cleans 45/30# 12 DB Push Press 45/30# 6 Renegade Rows 45/30# 3-2-1…GO!!






Skill 14 Min EOMOTM ODD: 1-3 Rope Climb Even: 15 Ball Slams 30/20# -or- Skill 14 Min EOMOTM: ODD: 40 Double Under Even: 5 Handstand Push Ups -or- 

Enduance
 For Time: 3000 M Row WOD 4 Rds: 3 Min AMRAP: 12 Air Squats 10 Sit Ups 1 Rope Climb -1 Min Rest- 3-2-1…GO!!






Strength A Every 2 Min x 8 Sets 5 Rep Front Squat -or- Strength
 B Every 2 Min x 8 Sets 3 Thruster -or- Endurance 7 x 400 m Run -1 Min Rest between- WOD
 Buy in: 800 M Run -into- 10-8-6-4-2 Front Squat 185/125# Wall Climbs 3-2-1…GO!!






Strength 15 min Work Up: (EVERYONE
) 2 Rep Snatch -then- 

Choose 
Strength/Skill 10 Min EMOM (at weight you began struggling with technique) 2 Rep Snatch -or- 

Endurance
 10 Min ROW (All Out) -or- Skill
 10 Min EMOM: 6 Toes to Bar + 6 Pistols (or Practice These Skills) WOD 20 Power Snatch 115/75# 20 Toes […]






Hero Day!! “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 pound medicine ball 25 Chest-to-bar pull-ups Run 400 meters with a 20 pound […]