4.17.15

Hogan_photo_thU.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

For Time:

Run 5 miles

*Run in 5 Minute Intervals, Stopping after each interval to Perform 50 Air Squats and 50 Push-ups before Beginning the next 5 Minute Run Interval.

 

 

4.16.15

IMG_3771CFE: (LI)

MOB/DYNWU

1 by 800m. 1M Rest

2 by 1200m. 90s Rest

1 by 1600m.

*1 Extra of Each for Full Training

 

 

 

 

 

CF:

MOB/DYNWU

 

A. Sumo DL

8 by 2. Increase Load

 

B. 8 RFT: 12M CAP

5 Pull-ups

10 CTF Pushups

15 Air Squats

*Full Range of Motion on ALL 3 Movements

 

C. “10-1″

DL (205/135)

HSPU

 

4.15.15

IMG_3770CFE:

MOB/DYNWU

6 RFT

20 Cal Row

15 Med Ball Thrusters

15 Burpees

30 Abmat SU

 

 

 

 

CF:

MOB/DYNWU

 

A. Back Squat 1 1/4

8 by 2. Increase Load

 

B. 5-4-3-2-1. 10M CAP

Thrusters (155/105)

Strict Pull-up

Ring Dip

 

*Rest 2M.

 

C. 12M AMRAP

3 OHS (135/95)

6 Burpees over the Barbell

9 Box Jumps (24/20)

4.14.15

IMG_3658CFE: (SI)

MOB/DYNWU

2 by 400m. 30s Rest

4 by 600m. 30s Rest

1 by 800m.

*1 Extra Interval for Each for Full Training

 

 

CF:

MOB/DYNWU

A. Hang Clean Complex 8M EMOM

Hi Hang + Low Hang. Increase Load. Focus on Speed.

 

B. 4 Rounds:

500m Row

20 Russian KBS (53/35)

5 Squat Cleans (155/105)

 

C. Core Cash Out: 2 Rds

3 Skin the Cat

13 T2B

23 GHD SU

33 Back Hip Ext

4.13.15

IMG_3661CFE:

MOB/DYNWU

60 Cal Row

50 RKBS

40 Cal Row

30 RKBS

20 Cal Row

10 RKBS

Then: 5M AMRAP

10 T2KB

20 Russian Twists

30 Floor Wipers

 

CF:

MOB/DYNWU

A. Bottom Up Front Squat w/2s Pause 

4 by 8 at 60%

 

B. Behind the Neck Split Jerk from Rack

10 by 1. Increase Load Each Set.

 

C. For Time:

40 Pull-up Buy In

500m Row

100 Dbl Unders

400m Run

80 Dbl Unders

300m Run

60 Dbl Unders

200m Run

40 Dbl Unders

100m Row

20 Dbl Unders

40 Abmat Sit-ups