Rest Day
Open Gym 9:00am – 10:00am “Nutrition for the Pursuit of Excellence” 10:00am – 11:00am Mobility with Coach Holly 11:00am – 2:00pm Open Gym 10:00am – 2:00pm On Ramps available
Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in BURNER 7 minutes of: 185-lb. deadlifts push-ups Rest 5 minutes Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of: 115-lb. power cleans Air squats FITNESS 7 minutes
The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Overhead Squat 5-5-5-3-3-3-1-1 Post load to comments.
Complete as many reps as possible in 8 minutes: BURNER On the odd minutes Jumping Chest-to-bar pull-ups On the even minutes Wall Balls 20#/14# 9ft/8ft target FITNESS On the odd minutes Pull-ups On the even minutes Wall Balls 20#/14# 10ft/9ft RX On the odd minutes Chest-to-bar Pull-ups On the even
Helton” Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Graham Holmberg 27:49 (53lb kettlebells). Post time to comments. U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill
Rest Day Congrats to the athletes that finished the Midwest RX Showcase in the individual categories. Good luck to Jason Kivett and Colin Butler competing in the team events! IMG_4528
Open Gym Day 9:00am – 10:00am “Nutrition for the Pursuit of Excellence” FREE FOR ALL MEMBERS 10:00am-11:00am Mobility with Coach Carla 11:00am-2:00pm Open Gym
10 rounds Run 100m Rest 90 seconds Post each round to comments.