Workout of the Day

A. Bench Press @50% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)(Every :45 Sec)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/27) – 3 Sets 

*if you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.

C. Weighted Pull Up: 8 Sets – 1 Reps

*Tough but doable weight for 1 Rep

*Body Weight

*Smallest Band Possible


20 Min AMRAP
2 Muscle Up’s


8 KBS 70/53

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close