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  • Wednesday – 021418

    Strength Push press- 1RM Workout of the Day AMRAP in 15 minutes of 5 squat cleans (185/133) 15 pushups 20 kb swings (70/53) Post your scores to the Whiteboard.

  • Thursday – 012518

    Workout of the Day “Badger” 3 rounds for time of: 30 Squat cleans (95/63) 30 Pull-ups Run 800 meters Post your scores to the Whiteboard. Navy Chief Petty Officer Mark Carter, 27,…

  • Thursday – 081717

    Strength Front Squat Find your 3 rep max. This will be done with a 3 second pause each rep. Workout of the Day AMRAP in 12 minutes: 10 squat cleans (115/83) 20…

  • Monday – 073117

    Warm-up/Injury Prevention Spend 10 minutes, smashing your T-spine/shoulders. Use a PVC roller for your T-spine and hold a weight on your chest. Get a lacrosse ball for your shoulders. Then 3 rounds…

  • Monday – 072417

    Strength/Skill Let’s practice our handstand push-ups! If you have handstand push-ups and can kip well, go for a 3 “rep max depth” handstand push-up. THIS MUST BE STRICT! If you can’t do…

  • Thursday – 060817

    Warm-up/Injury Prevention Run 800 meters, then 3 rounds for quality: 15 muscle clean turnovers with empty bar 12 single-arm band retractions each arm (hold for 2 seconds) 5 plate extended goblet squats…

  • Friday – 051917

    Warm-up/Injury Prevention With a lacrosse ball, smash your chest, shoulders, rotator cuff on each side for about 8 minutes total. Then, complete for quality: 30 ring rows 30 terminal knee extensions on…