30 January 2018

TUESDAY 180130

Shoulder Press 3,3,3,3,3 Repetitions (Achieve 3RM Max)

Rest as needed then,

Hope For Kenya Workout (Slightly Modified)

Three Rounds for Time:
50 Squats
30 Push-ups
Run 100 Meters
15 Pull-ups
Run 100 Meters

2 782309

Coach – 100 Miles in 24 Hours (Attempt #1)


Coach has attempted the “Gold Standard” of Ultra Marathon running of covering 100 miles in 24 hours on two occasions. His first attempt was part of Operation Phoenix to raise money and awareness for deployed US Marines. The second attempt was at our gyn during the 24 Hour AMMAP (As Many Miles As Possible) for Nicole Brown. This Spring, our gym will be Marathon run and a 24 Hour AMMAP evolution. We encourage everyone to participate in the Marathon and will have special training and nutrition recommendations to achieve this great goal.


Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)



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