Heavy Lift Day

Pick an exercise and go heavy. Push yourself. Go for a one rep max or do sets of 3, but go heavy.

5K Run

Rowing Push Press

500 m Row
21 Push Press (95/45)
500 m Row
15 Push Press
500 m Row
9 Push Press

Rest Day

This picture cracks me up!

Have a good day off.

Declining Sit Ups

400 m Sprint
50 Wall Balls
50 Abmat Sit Ups
400 m Sprint
30 Wall Balls
30 Abmat Sit Ups
400 m Sprint
20 Wall Balls
20 Abmat Sit Ups

Congratulate Anthony on graduating the Fire Academy today. That's a big accomplishment and we're proud of him. Good job, Anthony.

***There will be NO AM workout here this morning. I have training. PM is still a go.***

Clean/KBS Drop Set

I love TG'S face in this pic. He looks like a pirate! Aaarggghhh!


10/9/8/7/6/5/4/3/2/1
Squat Cleans (135/95)
1/2/3/4/5/6/7/8/9/10
KBS (53/35)

***There will be NO AM workout here tomorrow.***

The Lord's Day

A day of rest.

Motivation Day

3 rds, 1 min at each station

Wall balls (20/10#)
Abmat Sit Ups
Tire Flips
Shoulder Press (65/45#)
Box Jumps
1 min rest

Rowing Push Press

500 m Row
21 Push Press (96/65)
500 m Row
15 Push Press
500 m Row
9 Push Press

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***

Too Tired

5 rounds for time of:

50 ft Tire Flips (Big tire/medium tire)
100 m Sprint
10 KBS
10 Tire Sledges

***Reminder of "Motivation" Day here this Saturday. Bring your newbies for a good workout.***