Friday-Level Up


Ninja
3 sets for quality:
3 Toes to Bar + 3 Chest 2 Bar Pull ups + 3 Bar Muscle Ups

Goal is to not come of the bar for the entire complex.

Hit 6 C2B if Bar MU are not a skill yet

Strength
Bench Press, 3×5, climbing

Cashout
10-9-8-7-6-5-4-3-2-1 reps for time:
True Push Up
Pull up
2x Sit up

Conditioning Benchmark
For time:
400m Prowler Push, 90/45

Don’t include prowler weight
Men: 2 45lb plates
Women: 1 45lb plate

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Thursday-Level Up


Power
Hang Snatch, 5×3, 75% 1RM
Do 3 sets without letting the bar touch the ground.
Do 2 sets where you drop & re-set each rep

Strength
EMOMx10 minutes
Minute 1: 3 Speed Squats, 40-50% 1RM BS
Minute 2: 4 Box Jumps, go as high as able

Conditioning
5-10-15 reps for time:
Overhead Squat, 135/95
*5 Burpee Box Jump Over after each set.

Midline
30 seconds on, 30 seconds off for 4 sets each:
Slamball Russian Twist, 30/20
Slamball Sit up, 30/20 (straight arm)

Accessory
5 sets
3 Glute Ham Raise
6 Speed Dumbbell Lunges, you choose weight

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Thursday


Strength
EMOM x 10 minutes
Minute 1: 3 Speed Squats, 40-50% 1RM BS
Minute 2: 4 Box Jumps, go as high as able

Conditioning
5-10-15 reps for time:
Overhead Squat, 135/95
*5 Burpee Box Jump Over after each set.

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Wednesday-Level Up


Active Recovery Maintenance Work

  1. Try to move for 20-30 minutes, doing something that won’t break your body down.
  2. Spend 20 minutes working on flexibility. Focus on areas you are tight.
    2 Upper body mobility drills for 4 minutes each (2 min per extremity)
    2 Lower Body Mobility for 4 minutes each (2 min per extremity)
    1 Of your choice for 2-4 minutesExample:
    2 Upper:
    -Chest Stretch on wall (2 min per arm)
    -Banded Lat stretch (2 min per arm)

    2 Lower:
    -Pigeon Stretch (2 min per leg)
    Couch Stretch (2 min per leg)

    1 Freebee:
    Straddle Stretch (2 min total in stretch)

  3. Spend some time mentally resetting. Meditation, family time, some good laughs, whatever brings you back to a calm mind.

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Wednesday


Voyage
6 rounds for max reps:
30 second Calorie Row
30 second Rest
30 second Double Under
30 second Rest

Count each calorie as a rep

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Tuesday-Level Up


Power
EMOM x 10
1 Behind the Neck Split Jerk, climbing

Nate
AMRAP x 20 minutes
2 Ring Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings (Am), 70/55

Mid-line
3 rounds for quality:
30 Banded Med-ball Good morning, 30/25
10 Hanging Rollback

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Tuesday


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

Nate
AMRAP x 20 minutes
2 Ring Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings (Am), 70/55

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
CFSTC Intramural Banquet Sunday May 1st, 5pm @ Bemo’s in Cottelville! 
See Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Monday


Strength I 
Every 2 minutes & 30 seconds for 6 sets
Front Squat
6 @ 72.5%
4 @ 77.5%
3 @ 82.5%
3 @ 87.5%
4 @ 82.5%
6 @75%

% is based on 2RM Front Squat

Strength II 
3 sets for quality:
12 Reverse Lunges, 47.5% 1RM BS
4 Romanian Deadlifts, 70% 1RM DL

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
Want to see Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!

Monday – Level Up


Power
Clean High Pull, 5×2, 90,95,100,105,110% of 1RM Clean

Strength I
Every 2 minutes & 30 seconds for 6 sets
Front Squat
6 @ 72.5%
4 @ 77.5%
3 @ 82.5%
3 @ 87.5%
4 @ 82.5%
6 @75%

Strength II
3 sets for quality:
12 Reverse Lunges, 47.5% 1RM BS
4 Romanian Deadlifts, 70% 1RM DL

Conditioning
Complete as many reps possible in 6 minutes:
Row 1000m
*Max reps Burpee Pull up

Score is total Burpee Pull ups completed

Click here to record scores to Train Heroic
Click Here to Sign up for class

Box News
Want to see Whats For Dinner?
SAMinar coming May 14th! Learn from Games Athlete, Sam Dancer!
Click here for info on the St. Chuck Ruck on May 15th! Gonna be a blast!