AMRAP 20 Minutes:
4 Handstand Push-Ups
8 Kettlebell Swings 72/53#
If you can perform the muscle ups and handstand push ups but do not have mastery of them yet then consider scaling volume and/or doing a partner version and splitting all of the work as needed.
In honor of Chief Petty Officer Nate Hardy, who was killed on February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Compare to 3.26.2015.
AMRAP 20 Minutes:
12 Russian Kettlebell Swings 72/53#
8 Shoulder-to-Overhead 135/95
4 Chest-to-Bar Pull-Ups
The Rx standard is intended to be challenging but light enough for you to go unbroken, at least early on. The bar comes off the floor and should be lighter than your heaviest jerk today, choose weights appropriately. For the pull-ups, scale as needed to regular pull-ups and/or fewer reps per round. Bands or ring rows also okay as necessary but make them challenging.
Post rounds and Rx to comments.
Previous Athlete of the Month Jay-Star attended Power Monkey Fitness Camp this week. On the first day, he can be seen praying, and on the last day, his team ran a three-mile train run. They had to haul that red car with them ("Nasty Girl" Annie Sakamoto is inside...). | Prayer/squat photo by Richwell Correa
- Did You See the Programming For Our Upcoming 8-Week Cycle? Our upcoming cycle starts on Monday, and all the details can be found HERE. You can always find this information in the left-hand tab under Member Resources, called Training Cycle Template.
- SCHEDULE CHANGES: Active Recovery is CANCELLED today.
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Check out ConBody and Help Our Fellow Fit Friends!
CFSBKer Liam M. wants you to know about ConBody, an organization that employs men and women with criminal histories who are committed to helping their clients transform their lives by achieving their fitness and wellness goals. 76% of people released from prison return within five years, the majority of whom are unemployed at the time of their rearrest. ConBody trainers are dedicated to creating a positive environment, giving back to their communities, and changing people's perspectives on formally incarcerated individuals.
Why It Was Easier to Be Skinny in the 1980s The Atlantic