pat.burke

1/11/19

Pat in Djibuti

Workout of the Day

12 Minutes to find a 1RM Clean
RX- Squat Clean
L2- Power Clean

For Time:
9 Thrusters 65/45
500 Meter Row
15 Thrusters 65/45
500 Meter Row
21 Thrusters 65/45
500 Meter Row

*Goal For workout is Unbroken Thrusters

1/9/19

MBSers Using Their Fitness Outside the Gym

Workout of the Day

12 Minutes to find a 1RM Snatch
RX- Squat Snatch
L2- Power Snatch

21-15-9
OHS
T2B

RX- 95/65
L2- 75/55
L1- 45/35

1/8/19

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout of the Day

“DT”
5 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX- 155/105
L2- 115/75
L1- 95-65

1/4/19

Workout of the Day

SUPER WENDLER DEADLIFT
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 10#

400 Meter Sprint for PR

Cooldown: Coaches Choice Mobility/Stretch

1/3/19

Workout of the Day

SUPER WENDLER BENCH PRESS
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 5#

50 Calories on Assault Bike for Time

Cooldown: Banded Shoulder Distraction Series