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IMG_0676Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.


Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Supermans
III. Mobility

Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.

:30 Max Reps x KB Swings
:30 Rest

Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.

Post total reps to comments.




IMG_9326“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)

Post times to comments.

Samy Daghir

2 thoughts on “05.31.2016”

  1. “KB Swings” :
    15/15 @ 16kg; 13/13/13 @ 20kg; 11 x 5 @ 24kg
    “Alternative Measures” : 13:58 (20# SB)


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