3/19/15 Thursday

Warm up!

Main Set: Skills Course
L3: 10 rounds w/ 1min rest btwn rnds (first 5 with full bunker gear & SCBA 2nd 5 in PTs)
- 40 yard hose pull/tire drag
- 20 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 40 yard sand bag sprint/carry

L2: 6 rounds w/ 1min rest btwn rnds (first 3 with full bunker gear & SCBA 2nd 3 in PTs)
- 40 yard hose pull/tire drag
- 20 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 40 yard sand bag sprint/carry

L1: 6 rounds w/ 1min rest btwn rnds (first 3 with full bunker gear & SCBA 2nd 3 in PTs)
- 40 yard hose pull/tire drag
- 10 sledge hammer strikes
- 5 sand bag cleans or large tire flips
- 20 yard sand bag sprint/carry






























Train Hard!
Rayne

3/18/15 Wednesday

Rest Day!


3/17/15 Tuesday

Warm up!

Main Set: 
L3: Sand Bag Mile w/50% body weight

L2 &L1: SB Mile w/25% BW

The Sand Bag Mile: The SBM is really very simple. You take your Sand Bag and move it a mile as quickly as you can, rest a little as possible, switch your carrying position as needed, but keep moving as the clock does not stop until you complete the mile. Go hard and have fun!






























Train Hard!
Rayne

3/16/16 Saturday

Warm Up!

Main Set: Testing
All Levels:
- 1rep max Snatch
- 1rep max Clean and Jerk



























Train Hard!
Rayne

3/13/15 Friday

Warm up!

Main Set: Testing
All Levels: Go Heavy and Fast
- 300 yard shuttle run*
- 1 rep max Over Head Squat
- 1 rep max Front Squat

*300 yard shuttle run: set up two cones 25 yards apart, then run down and back 6 times (300yards)
























Train Hard!
Rayne

3/12/15 Thursday

Rest Day!


3/11/15 Wednesday

Warm Up!

Main Set: Metcon
L3: 10 rnds
1 min Jump rope
10 push ups
20 air squats

L2: 5 rnds
1 min Jump rope

10 push ups
20 air squats


L1: 5 rnds
1 min Jump rope

5 push ups
10 air squats
































Remember: There are no Shortcuts!

Train Hard!
Rayne