Workout of the Day

MONDAY 180917

I. Warm-Up II Back Squat 5-4-3-2-1* *Work to a heavy 1 Rep for the day III. 4 Rounds For Time: -5 Curtis P’s (95/65) -12 Burpees *10 Minute Time Cap IV. Cool Down

FRIDAY 180914

I. Warm-Up II. Partner “Holleyman” 30 Rounds For Time: -5 Wall Ball Shots -3 HSPU -1 Power Clean 225/155 (205/135, 185/105 or less) *Alternate Rounds (1:1)* U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the… Read more »

THURSDAY 180913

I. Warm-Up -Double Under Practice -Rope Climb Technique II. 5 Rounds, Each For Time: In a 2 Minute window, work to complete: -Row 250 meters -2 Rope Climbs (15′) -Max Double Unders *At the 2:00 mark, Rest 2 Minutes* III. … Read more »

WEDNESDAY 180912

I. Warm-UP II. 20 Minute EMOM Minute 1 = 10 DB Single Arm PP (R/L) Minute 2 = 8 C2B Pull-ups Minute 3 = 12 Burpees Minute 4 = 20 Jumping Split Lunges III. Cool Down

TUESDAY 180911

I. Warm-Up II. “Patriot Day” 2001 Meter Run (1.25 Miles) Then… 4 Rounds: 9 Deadlifts 205#/135# 11 Box Jumps 30″/24″ Level III = Rx Level II = 185/125, 24″/20″ Level I = 155/105, 20″/16″  Patriot Day – September 11th – 9/11. Patriot Day, officially… Read more »