Wednesday


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A big congratulations to our girl Jessie Schoenrock on giving birth to her baby boy, Ace! In Jessies words “Ace doesn’t know it but he’s been working out with these amazing people for 9 months. Lucky boy.” And were lucky to have finally met him!

Strength
3 rounds for quality, Down & Back:
-Suitcase Carry
-Sandbag Zercher Carry
-Single Arm Overhead KB/DB Carry

Sweat Angel
AMRAP x 12 minutes:
10 Burpee
25 Double Under

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Wednesday-Level Up


*Wednesday is our Level Up Training Active Rest Day. Ideally you find fitness outside of the gym, on a hike, bike ride, jog, swim, or yoga class. Fit this day along with one full rest day in your training schedule.*

Active Recovery Maintenance Work

  1. Try to move for 20-30 minutes, doing something that won’t break your body down.
  2. Utilize lacrosse balls and foam rolling to speed up recovery
  3. 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)
    *Each stretch can be found with a Google search*

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

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Tuesday-Level Up


Strength
Overhead Squat, 5×4, across

*Stay lighter, but heavy enough to feel it. These should help the soreness, not make it worse.

Conditioning I
River Styx
3 rounds for time:
500m Row
15 Box Jump, 24/20
10 Stone to Shoulder, you choose weight

Conditioning II
EMOM x 10
Minute 1: Max Effort Slamball, 40/30
Minute 2: Rest

The first minute is your baseline. Your goal is to achieve the same or more each round.

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Monday-Level Up


Murph
For time:
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run

If you have a weight vest, wear it.
*Partion reps as needed*

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050628-N-0000X-002 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Monday


Murph
For time:
1 Mile Run
100 Pull ups
200 Push ups
300 Air Squats
1 Mile Run

If you have a weight vest, wear it.
*Partion reps as needed*

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

Box News
See Whats For Dinner!

050628-N-0000X-002 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)