19 July 2018


Athlete Choice Day!

Every 5:00 for 4 Rounds (20:00 Running Clock)

3 Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Shoulder To Overhead


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 weight. This is a “complex” and the barbell must remain in play the entire set. These should be heavy lifts, working off approximately 60% 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.

IMG 3906

The 8AM crew is stronger than ever!


Thursday Special Programs

5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds) and Warrior Yoga


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