1 Jul 16

Strength
7x3 CGBP

WOD
3 RFT
500m row
24 KBS (53/35)
12 strict pullups

30 Jun 16

10 minute warm up

Hero WOD created on behalf of Hawley's former BN CDR LTC Eugene Butler.

"Mean Gene"
3 rounds
1/2 mile run
30 DL (225/185)
30 toes to bar
30 box jumps
30 minute time cap

LTC Butler was the 203rd MP BC from NOV 2015-29 June 2016.  Prior to that he was in the 226th MEB as an operations officer where he deployed to Afghanistan and worked to develop support nation law enforcement.  He had a storied career of being an incredible officer and mentoring multiple officers.  He was an entrepreneur in his civilian career and leaves behind wife and children.

29 Jun 16

Strength
5x5 CGBP

WOD
For time
50 push ups
50 jump lunges
50 ab mat sit-ups
50 air squats
100 Dubs (3-1 singles)

28 Jun 16

4 rounds not for time
10 wall balls (20/15)
10 ball slams (20/15)

WOD
EMOM 20 min
5 FS (185/135)

27 Jun 16

Strength
5x3 push press (build each)

WOD
5 rounds
5 wall walks
10 db pp
15 box jumps

24 Jun 16

Strength
3x5 FS (build each set)

WOD
7 RFT
7 burpee box jumps
30 dubs (3x1 singles)

23 Jun 16

Strength
7x2 DL

WOD
4 rounds
20 SDHP (135/95)
40 ab mat sit ups

22 Jun 16

Strength
5x3 BS

WOD
For time
30 cal row
30 box jump overs
30 power cleans (95/65)
50 ab mat sit-ups
30 power cleans
30 box jump overs
30 cal row

We will start in waves as soon as all rowers are open.

21 Jun 16

Strength
5x3 push press

WOD
7 rounds
10 single arm kb snatchs
10 single arm kb swings

20 Jun 16

Strength
5x5 CGBP

WOD
4RFT
400m run
7 PC (115/85)
15 push ups
15 wallballs

17 Jun 16

Yoga

16 Jun 16

Strength
6x3 DL

WOD
AMRAP 20
Teams of 2
18 burpee box step ups
9 squat cleans

1 person completes one round while the partner rests then switch.

15 Jun 16

Strength
5x3 BS

WOD
Teams of 3
20 wallballs
ME cal row
Rest

One person working at a time.  P1 does 20 wallballs, P2 simultaneously rows for ME calories, P3 rests.  Rotation is based on the person doing the wallballs. Continue the rotation until each individual completes 5 round.

14 Jun 16

Strength
5x10 CGBP

WOD
Partner WOD (teams of 2)
AMRAP 15
15 KBS (53/35)
20 deficit pushups
200m run
One person working at a time with partners alternating each exercise.
Example
P1 - 15 KBS
P2 - 20 deficit pushups
P1 - 200m run
P2 - 15 KBS
P1 - 20 deficit pushups
P2 200m run...and so on

13 Jun 16

Strength
5x3 push press

WOD
Team of 3
AMRAP 20
100 burpee over bar
100 power cleans (95/65)
200m run (one person runs at a time)

Only one person working at a time.  Split work as needed but you must complete the first exercise before moving to the next.  For the 200m run, one person runs while the other two wait then the next person runs, then the last person.  This is an AMRAP so if you all finish the 200m run before the 20 minutes then you start back at the 100 burpees...

10 Jun 16

Yoga

9 Jun 16

Spend 10-15 minutes warming up

WOD
3 mile run

8 Jun 16

Strength
5x2 FS (3 second hold at bottom)

WOD
3 RFT
15 strict press (95/65)
10 Box jumps
5 SDHP
400 m run

7 Jun 16

Strength
3x10 CGBP

WOD
AMRAP 7
ME burpees

Rest 3

100 KBS for time (53/35)

6 Jun 16

Strength
5x3+3
Push press + push jerk

WOD
10-1 thrusters (105/75)
1-10 pullups

2 Jun 16

Strength
5x2 DL (build to heavy 2)

WOD
21-15-9-15-21
HPC (135/95)
FS