Regular Class Times All Weekend
Saturday, May 27, 2017
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, May 25, 2017
Strength
Front squat
Conditioning
AMRAP in 10 minutes:
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (95#/65#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (115#/75#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (135#/95#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (155#/105#)
10 Calorie assault bike
8 Lateral bar-hop burpees
Max Thrusters (185#/125#)
Tuesday, May 23, 2017
Strength
Weighted pull up
Conditioning
3 Rounds for time of:
Row 500m
50 Double unders
Run 800m
♦ compare to 07/28/16 ♦
Sunday, May 21, 2017
For time:
400m Run
-THEN-
2 Rounds of:
15 Front squats (155#/105#)
15 Push ups
15 Deadlift (255#/175#)
15 Push ups
-THEN-
400m Run
Thursday, May 18, 2017
DVB
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
• 10 wall-ball shots
• 1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.
