Come in between 4:30 and 7:00 for Open Gym. You can work on anything you’d like including a workout from the last week:
- Complete for time 500-100m row, 5-1 clean and jerks.
- Bench Press 5×10 then 50 partner hollow rocks
- AMRAP in 14 minutes of: 7 front squats (165/105#), 7 toes to bar, 7 box jumps (28/24″)
- Complete for time: 200 burpees
- Partner Interval 20 rounds for time of: 12 deadlifts (135/95#), 10 lateral plyo skier hops, 8 shuttle runs
- Back Squat 5×5 then max cal row in a minute
Community Notes: Happy Birthday Mike D!
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CFE @ 5:30AM
20min AMRAP
400m Run
20 Push-UPs
20 Yard KB Walking Lunge (53/35)
*Push-Ups should be scaled so they are unbroken
*the walking lunges are down and back (~20yds)
Happy Birthday Mike!
CFE
Vollmer 3+10yds Rx+ (2×44#KB)
Elissa 5+6RT (30 Russian Twists sub for PUs)
Emma 🙂
Danielle 4+Run (20 Russian Twists sub for PUs)
Faith 4 (10 Banded PUs, 26#)
Ricky 6+Run Rx
PTS 5+Run Rx
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
“Viola”
20 min AMRAP:
400m run
11 power snatches (95/65)
17 pull ups
13 power cleans (95/65)