11/21/14 Friday

Rest Day!

Props to our Brothers and Sisters in Buffalo!

11/20/14 Thursday

Warm up!

Main Set:
L3: 10 rounds 30 sec rest between rounds
- 40 yard sprint
- 40 yard bear crawl
- 20 KB swings
- 10 burpees

L2: 6 rounds
L1: 4 rounds
























Train Hard!
Rayne

11/19/14 Wednesday

Warm Up!

Main Set:
L3: 5 rounds w/ full PPE
- 40 yard tire
- 20 sledge hammer strikes
- 80 yard equipment carry
- 10 sand bag clean and press

L2: 3 rounds w/ full PPE
L1: 3 rounds































Train Hard!
Rayne

11/18/14 Tuesday

Rest Day!


11/17/14 Monday

Warm up!

Main Set:
L3, L2 & L1:
5x5 Squat
5x5 Press
3x3 Clean


11/16/14 Sunday

Warm up!

Main Set: Run or Row
L3: 5k
L2: 5k
L1: 3k