LIFT

Deadlift 2 x 8 – Test your 2 Rep Max or find a new 1 Rep Max along the way.

WORKOUT

Performance
5 Rounds For Reps
30 Sec Burpees 30 Sec REST
30 Sec Box Jumps 24/20” 30 Sec REST
30 Sec Push Press 50/35kg 30 Sec REST

Fitness
5 Rounds For Reps
30 Sec Burpees 30 Sec REST
30 Sec Box Jumps 24/20” 30 Sec REST
30 Sec PP 35/20kg 30 Sec REST

SKILL

Wall walks, but just walk feet up then walk sideways for 5-10 steps or 5 each way… focus on holding hollow position and strong through the mid-line.

BENCHMARK TRAINING

Girl

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Hero

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 32/24kg Kettlebell swings

SOC-Nate-Hardy

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008, during combat operations in Iraq.

MOBILITY MONDAY

How To Get A Better Rack

The rack position is the source of much pain and frustration for many athletes. The inability to get into a good rack position affects your ability to effectively press, push-press, or jerk a barbell overhead. You’ll also be far less effective in your front squats and, of course, your cleans. This is usually caused by some tight muscles throughout your upper body such as the latissimus dorsi, teres major, posterior deltoid, and triceps. The wrist flexors are also a common culprit.