December 16th, 2015
We will begin with the training of the super technical secret fun movements that will make you a superior human being. and Then: 21-15-9 Chest-2-Bar Pull-up Kettle Bell Swings (53/35) Box Jumps (24/20) *step-down only
December 15th, 2015
First some super secret cool lifting stuff, then: 20 Cal Row 20 Burpee Over the Rower 20 Strict HandStand Push-ups Cash out: (after 8 minutes is over) 4 sets of 250 meter row (rest 2:1) *Partition the work however you want during the AMRAP* *Cash-out is for work not for time – Rest time in-between […]
December 11, 2015
“Badger” In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. “Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. […]
December 10th 2015
We got some rowing, and some lifting. Ted’s coaching. Bring your shoes.
December 9th 2015
1) Squats 2) Burpees 3) Kettlebell Swings 4) V-Ups 5) 5 M Shuttle Runs 6) Push-ups 7) Mountain Climbers 8) Sit-ups 9) Squats 10) WallBalls
December 8th, 2015
Bring a Friend Round 2! 3 ROUNDS OF 5 STATIONS 1 Min @ Each Station, 1 Min rest after all 5 Stations 1) Lateral Hurdle Jumps 2) Push-ups 3) Wall Balls 4) 5M Sand Bag Shuttle Run 5) Double Unders (if you do single unders, cut reps in half)
December 5th, 2015
2 PERSON TEAM – FOR TIME: 4 Rounds of: 7 Front Squats (135/95) 4 Lateral Burpee Over Barbell 7 Slam Balls Then 4 Rounds of: 7 Thrusters (135/95) 4 Hand Released Push-Ups 7 Russian KB Swings (53/35) Then 4 Rounds of: 7 Shoulder-2-Overhead (135/95) 4 Front Rack Lunges (2/2) 7 Ball Slam Sit-Ups (25/15) Then […]
November 3, 2015
First, super sexy cool stuff to make you more bad ass – then: 20 Over Head Squats (135/95) 25 Chest-2-Bar Pull-ups 15 Over Head Squats 20 Chest-2-Bar Pull-ups 10 Over Head Squats 15 Chest-2-Bar Pull-ups *Every 2 Minutes complete 25 Double Unders* *Barbell must come from the ground*
December 3rd, 2015
Get them SKILLS, here – on December 3rd.
December 2nd, 2015
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne […]
