Thursday, 10-24-19

“15 min to play with the Stones U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents,…

Christmas Party tonight at 7. Gym is closed tomorrow. 3 rounds for Max Reps: 1:00 Wall Balls (20/14) 1:00 Sumo Deadlift High Pulls (75/55) 1:00 Box Jumps (20″) 1:00 Push Presses (75/55) 1:00 Rowing for Calories 1:00 Rest

Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…

25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles   “Karen” 150 Wallballs 20/14 *15 min Cap*

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back for certain reasons. This includes what…

Strength/Skill – Double Unders 10-9-8-7-6-5-4-3-2-1 Turkish Get-Ups 1 Rope Ascent (Scalability will be provided by Coach Mariana) BRING YOUR TUBE SOCKS