AMRAP in 7 mins
1-2-3-4-5-...
wall ball shots @ 20/14#
box jump overs @ 24/20"
Rest 5 mins
AMRAP in 7 mins
1-2-3-4-5-...
Kettlebell swings @ 53/35#
Burpees
Rest 5 mins
AMRAP in 7 mins
1-2-3-4-5-...
Ground to overhead @ 45/35# plate
Walking overhead lunges (each leg) @ 45/35# plate
Thursday, May 28, 2015
Buy in:
Hanging L-hold 3x30 seconds
4 rounds for time
10 toes to bar
8 hang squat cleans @ 135/95
6 push jerks @ 135/95
Hanging L-hold 3x30 seconds
4 rounds for time
10 toes to bar
8 hang squat cleans @ 135/95
6 push jerks @ 135/95
Wednesday, May 27, 2015
For time:
With a partner, complete:
100 kettle bell swings* @ 53/35#
400m run
100 thrusters* @ 95/65#
400m run
80 burpees*
400m run
100 push-ups*
400m run
100 pull-ups*
*one person works at a time
400m run done together
With a partner, complete:
100 kettle bell swings* @ 53/35#
400m run
100 thrusters* @ 95/65#
400m run
80 burpees*
400m run
100 push-ups*
400m run
100 pull-ups*
*one person works at a time
400m run done together
Saturday May 23, 2015
Murph!
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th by overwhelming Taliban forces, Murphy valiantly climbed into the open onto high ground to make an electronic call for rescue. Wounded, he fought on, allowing one member of his squad to escape, before he himself was killed. Murphy’s remains were found during a combat search and rescue operation, July 4, 2005.
| ||||
Awards:
| Lt. Michael Murhpy was awarded the MOH on October 27, 2007. He is only the third service member to earn that highest national honor since President Bush sent U.S. military forces to Afghanistan in 2001, and later to Iraq. He is also the first Navy recipient since the Vietnam War. | |||
Other Awards:
| Silver Star Purple Heart Combat Action Ribbon Afghanistan Campaign Medal | |||
Wednesday, May 20, 2015
3 Rounds for Time
5 power cleans @ 135/95#
5 front rack walking lunges @ 135/95# (5 each leg)
5 handstand push-ups
50 double unders
5 power cleans @ 135/95#
5 front rack walking lunges @ 135/95# (5 each leg)
5 handstand push-ups
50 double unders
Monday, May 18, 2015
21-15-9
Deadlift @ 225/155#
Overhead Squat @ 135/95#
*use 2 bars, no racks
Cash out
100 push-ups for time
Deadlift @ 225/155#
Overhead Squat @ 135/95#
*use 2 bars, no racks
Cash out
100 push-ups for time
Saturday May 16, 2015
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
“Arnie”
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
*Turkish get ups MUST be done slowly and with control!!!!!!!!
Saturday May 9, 2015
Danny
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
As many rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
24″ box jump, 30 reps
115 pound push press, 20 reps
Monday May 4, 2015
Joshie
3 rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007
LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.
When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.
“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”
In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.
An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.
“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.
On Friday, flags at the state Capitol were flown at half-staff in his honor.
Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.
The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.
Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.
In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.
3 rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.
When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.
“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”
In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.
An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.
“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.
On Friday, flags at the state Capitol were flown at half-staff in his honor.
Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.
The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.
Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.
In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.
Saturday May 2, 2015
Joshie
3 rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007
LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.
When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.
“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”
In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.
An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.
“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.
On Friday, flags at the state Capitol were flown at half-staff in his honor.
Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.
The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.
Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.
In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.
3 rounds for time
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
LONG BEACH, Calif. — Joshua R. Whitaker of Long Beach had always talked about joining the military, according to his family.
When he finally did, he quickly decided he wanted to be part of its elite Special Forces unit known as the Green Berets.
“We were worried, but we knew there was no stopping him,” said his uncle, Robb Whitaker. “He was very, very happy. He felt he finally found his calling.”
In March, the 23-year-old engineer sergeant was deployed to Afghanistan — his first mission since completing his Special Forces training. On Tuesday, Whitaker died in action near Qalat, Afghanistan, from wounds he suffered in a firefight.
An only child, Whitaker was raised by his mother, Catherine Whitaker, and his uncle. He was a staff sergeant assigned to the 1st Battalion, 7th Special Forces Group from Fort Bragg, N.C.
“He was looking forward to making a difference in the world. He’ll always be a hero to me,” his uncle said.
On Friday, flags at the state Capitol were flown at half-staff in his honor.
Whitaker “willingly put his life on the line and made the ultimate sacrifice while bravely serving our country abroad,” Gov. Arnold Schwarzenegger said in a statement.
The former Millikan High School linebacker joined the Army in 2003 after finishing his education at Opportunities for Learning, an alternative high school. He completed Special Forces training in August 2006.
Whitaker was the second Long Beach soldier killed this month. Spc. Astor Sunsin-Pineda, 20, was killed on May 2 by a roadside bomb in Baghdad, Iraq.
In addition to his uncle and mother, Whitaker is survived by his father, Frank Dougherty of El Monte, an aunt and two cousins.
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