EMOTM "Every Min on the Min"

Today when you come in there will be a wide range of movements...select one.  At “3,2,1 Go” you will perform your selected movement for 1 repetition.  On the second min you will perform that movement for 2 repetitions...3 minutes 3 reps, 4 minutes 4 reps and so on until you can't finish in time.

Try to select an area you don't care much for so you can gut out a few minutes of training in that movement. Consider things like: Thursters, Pull ups, Front Squats, Push Press, etc

Loredo

6 rounds for time
24x Squats
24x Push-ups
24x Walking lunge steps
Run 400m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

1-2-3-4-5-6-7-8-9.....20x reps
Kettle Bell Swings & Weighted Situps

Finish under 8min run 200M
Finish under 10min run 400M
Finish under 12min run 600M
Finish over 12min run 800M

Return from TDY

10 min RFT
-5x Hang cleans
-10x Clapping push-ups
-15x Box or tire over jumps

Also note that we will have the doors open at 1430 as usual but folks have been asking to push back the warmup start to 1445. We will allow you to warm up on your own or work on skills prior to the 1445 start all this week and next.

Happy 40th Birthday David A. Smith

 3 RFT
21x KB sumo deadlift high pull (or 45# bar)
2x 50m Farmers walk (Heavy)
10x Burpees
2x 50m Farmers walk the restart

The Count Down!

100x Double unders
90x Squats
80x Sit-ups
70x Push-ups
60x Pull-ups (Jumping, Strick, Kip...just get up there)
50x Mountain Climbers (3 count)
40x Box jumps
30x Burpees
20x Knees to elbows
10x Handstands

21-15-9 reps of:

DeadLifts
Walking lunges w/overhead (left arm)
Walking lunges w/overhead (right arm)
Kettlbell Swings

We have various weights so come early to figure out your size.