FRIDAY 09012017

Athlete Choice Day!

Every 4:00 for 5 Rounds:

0:00 to 2:00 Complete The Following:

Power Clean, 1 Repetition
Front Squat, 3 Repetitions


Power Snatch, 1 Repetition
Overhead Squat, 3 Repetitions

2:00 to 4:00 Complete The Following,

Run 100 Meters (HQ to Krav Maga)
5 Gi Janes (or 3 Bar Muscle Ups or 10 Toes to Bar)
Run 100 Meters (Krav Maga to HQ)

Note: On the Barbell component, Athletes can choose their preferred skill and weight. These should be heavy lifts, working off approximately 70% of a maximum effort. Watch the Burpee Pull-up (GI Jane) explanation from the Law Enforcement Seminar [video] to learn the finer details of this awesome skill, or Athletes can choose the Bar Muscle-up or Toes to Bar.

All Roads Lead to Kokoro Yoga!


Greg Amundson’s friend Roderick is the epitome of the modern day warrior. A former Special Operations Officer with the Netherlands 7th Troop SBS, turned Police SWAT Operator, then Police School Resource Officer, and now Kokoro Yoga Teacher, with aspirations of opening the first Kokoro Yoga studio in the Netherlands. Roderick said it best during a conversation over coffee: “A warrior needs to constantly evolve, constantly learn, and constantly challenge themselves.”


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Community Open Gym (1:00 PM – 4:00 PM)

Gymnastics Class (5:00 PM – 6:00 PM at Krav Maga & HQ)



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