Fri. Oct. 1

Press
3-3-3

then

10 Min AMRAP:
10 Pull Ups
10 Push Ups

Thurs. Sept. 30

4 RFT:

Run 400m
50 Air Squats
_________________________

You Are What You Eat

Wed. Sept. 29

"Diane"

21,15,9 of:

Deadlift (225/155)
Handstand Push Ups

Tues. Sept. 27

30,20,15,10 of:

KB Swings (53/35)
Box Jumps
ABMAT

Mon. Sept. 27

For Time:

Run 800m
then
21,15,9:
Front Squats (135/95)
Burpees
_________________________

THIS IS AWESOME!

Sat. Sept. 25

20 Min AMRAP:

10 DB Hang Squat Cleans
200m Sprint w/Med Ball
10 Push Ups

Fri. Sept. 24

6 Rounds for time:

10 DB Press (40/20)
10 Supine Ring Rows

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring Rows, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

Thurs. Sept. 23

21,15,9 of:

Overhead Plate Lunge (45/25)
Supermans (face down on ABMAT, feet anchored to wall, arch back with hands behind head, touch chest to ground)
Burpees
__________________________
RIP SEALs and Night Stalkers

by Naval Special Warfare Command on Wednesday, September 22, 2010 at 6:13pm


CORONADO, Calif. – Nine military personnel were killed and three others were injured when the helicopter in which they were travelling crashed in Zabul province in Southern Afghanistan, Sept. 21. Personnel on board were supporting a special operations mission.

Three Navy SEALs and one Naval Special Warfare support technician are among the dead. Five U.S. Army air crew members also perished in the crash and three other coalition personnel are in critical condition at a U.S. medical facility in Afghanistan.

The names of the deceased Navy members are Lt. Brendan Looney, 29, of Owings, Md., Senior Chief Cryptologic Technician David McLendon, 30, of Thomasville, Ga., Special Warfare Operator 2nd Class Adam Smith, 26, of Hurland, Mo., and Special Warfare Operator 3rd Class Denis Miranda, 24, of Toms River, N.J.

"On behalf of the entire Naval Special Warfare community -- we extend our sincerest condolences to all the families of our fallen brothers, our Navy SEALs and support tech, Army air crewmen, and coalition personnel," said Rear Adm. Edward Winters, commander, Naval Special Warfare Command. "Our prayers are with these families during this very difficult time."

Looney graduated from the U.S. Naval Academy in 2004 where he was an all-American for the Navy lacrosse team. Following graduation, he was commissioned as a Naval intelligence officer and accepted a tour with Commander Naval Forces Korea, Detachment Chinhae. In May 2006, he accepted an assignment with an east coast Naval Special Warfare unit, after which he was assigned to Basic Underwater Demolition/SEAL (BUD/S) training in March 2007.

Upon graduation from BUD/S, Looney was assigned to a west coast based SEAL team, where he participated in numerous joint exercises and developed his skills as a special warfare operator. Fellow SEALs described Looney as a skilled SEAL operator who led and motivated the people around him.

McLendon was a Navy cryptologic technician assigned to an east coast Naval Special Warfare unit. He entered the Navy in 1998 and reported to Recruit Training Command at Great Lakes, Ill. In September of 1998, McLendon attended “CT” A school at Corry Station, Pensacola, Fla. During his 12-year Navy career, McLendon served at various Navy commands in Norfolk, Va., Pearl Harbor, Hawaii, and Brunswick, Maine. His fellow service members said they remember McLendon as a consummate Navy professional.

McClendon is survived by his wife and parents.

Smith entered the Navy in October 2004 and attended aviation technical training at Naval Air Station (NAS) Pensacola, Fla. In March of 2005, Smith was accepted to BUD/S. After SEAL qualification training, Smith was assigned to an east coast SEAL Team, where he excelled as a special warfare operator, making numerous deployments in support of overseas contingency operations. Smith is described by fellow SEALs as a highly decorated combat veteran and dedicated teammate.

Smith is survived by his mother and father.

Miranda entered the Navy in September 2003 and attended aviation technical training at NAS Pensacola, Fla. After technical school, Miranda was assigned to Patrol Squadron 8 in Jacksonville, Fla. where he worked as a maintenance technician until November, 2006. He was accepted to BUD/S in early 2007, and after SEAL qualification training, he was assigned to an east coast SEAL team. Teammates described him as a budding superstar with promise of a successful career as a Navy SEAL.

Miranda is survived by his mother and father.


All four Sailors were highly accomplished service members and three were decorated combat veterans. They were recipients of numerous awards and citations.

“These men bravely and unselfishly answered the nation's call to defend freedom and protect the nation and its allies from terrorism,” said Rear Adm. Winters. “The loss of these brave warriors will only strengthen our resolve in the fight against extremism and terror.”


Per request from the families, all media queries should be forwarded to a Naval Special Warfare public affairs representative. The families request that media outlets do not attempt to call or visit their residences during this time of grieving.

Wed. Sept. 22

For Time:

40 Pull Ups
40 KB Swings (53/35)
40 ABMAT
40 Box Jumps
40 Jumping Squats
40 Push Ups (chest to ground)

Tues. Sept. 21

"Randy"

75 Power Snatch (75/55) for time.

Video Demo

Mon. Sept. 20

Push Press
3-3-3

then

15 Min AMRAP:

10 Wall Ball (20/10)
15 Med Ball Sit Ups (ball must touch above head on floor, and between legs on floor for a complete rep)

Sat. Sept. 18

400m carrying a barbell (45/35),
Do 4 walking lunges, 3 push press until you complete the entire 400m.

Fri. Sept. 17

Active Recovery Day!

3x10 Back Squat
(50%) of 1 RM

Then 10-15 Min of Skill Work

You're Welcome....

Thurs. Sept. 16

For time:

Run 800m

5 rounds of:
20 Push Ups
20 KB Swings

Run 800m

*bookend the 5 rounds with 800m

Wed. Sept. 15

Deadlift 1RM
*take 15 minutes to find your DL 1 rep max.

then

7 Min AMRAP:
5 Burpees
10 Ring Dips
_________________________
What are Mark's Daily Apple Readers Eating?

Tues. Sept. 14

20,15,10,5 of:

Push Press (115/85)
SDHP (115/85)

Mon. Sept. 13

20 Min AMRAP:

10 Pull Ups
10 Front Squats (95/65)
10 Push Ups (Chest to Ground)

Sat. Sept. 11

"9-11"

Teams of 2, One person Works at a Time

100 Reps of:
Air Squats
ABMAT
Box Jumps
KB Swings
DB Push Press
Ring Dips
Toes To Bar
Back Extensions
Ball Slams
and
11 HSPU

then 9:11 min ARAP
9 Burpees
11 Lunges

Friday 9.10.10

3 rounds for time:
20 KB or DB swings, 53/35 lbs
10/10 KB or DB hang power snatches, 44/25 lbs
10/10 KB or DB windmills, 44/25 lbs

Thurs. Sept. 8

Hang Power Clean
3-3-3
Back Squat
1-1-1

then

Run 1 Mile for Time

Wed. Sept. 8

"Jackie"

Row 1000m
50 Thrusters (45)
30 Pull Ups

Tues. Sept. 7

4 RFT:

25 Push Ups
25 Deadlifts (135/95)
25 K2E's
_________________________

How to Gain Weight and Build Muscle
(within the Primal Blueprint)

Mon. Sept. 6

"Hero Soup"

Run 800m
21 Burpees
50 Double Unders
100 Wall Ball
Run 400m Backwards

Sat. Sept. 4

Buy In: 1 Mile Run

then

5 RFT:
20 Pull Ups
25 KB Swings (53/35)
30 Power Cleans (65/45), from the high hang

Friday 9.03.10

OHS 3-3-3 reps, sets across

--------------

3 rounds for time of:
20 tuck jumps
Inchworm, down floor & back
10 OHP, 85/45 lbs

Thurs. Sept. 2

10,9,8,7,6,5,4,3,2,1 of:

Wall Ball (20/10)
Box Jumps
One-arm DB Power Snatch (35/20)
_________________________

We will be holding one class on Labor Day, Sept. 6 at 10am. The rest of the day we will be closed.