Spartan Race

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All,

If anyone is interested in pushing your limits and testing your strength, A Fellow Bolt has put together a team for the Spartan Race taking place November 8th in Kiln, MS. This is great event to partake in, it includes a 4+ mile run and has around 12-15 obstacles involved. Currently the price is $90.00 till September 10th. But as military members we get a $30.00 discount. Registration will close on November 5th and the final price would be $70 with our discount.
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>>> If you are interested go to www.spartan.com and click register now find the Spartan Race for MS and November 8th click on the military first responder to get the discount and follow the sign up. When asked to join a team look for Renegade Calibrators the time that the team would be running at is 9:30 to 10:30 in the morning. A portion of the proceeds goes directly to Homes for Troops, and also Challenged Athletes Foundation.

Did I mention that there will be free beer provided after the race.

Fri, 29 Aug 2014

Skill work – skin the cat

Deadlift – 40%x5, 50%x5, 60%x5

3 RFT
Run 400m
10 front squats (70% 1RM)
50 dbl unders

Cash out
20-50 GHD sit-ups
Hang from the bar (work up to
3 x 30 seconds as you can)

Wed, 27 Aug 2014

Skill work – skin the cat

Press – 40%x5, 50%x5, 60%x5

AMRAP in 20 min
30 OH lunge (45/25 lbs)
25 DL (185/135 lbs)
20 TTB
Run 200m

Cash out
Hang from the bar (work up to
3 x 30 seconds as you can)

Monday, 25 Aug 2014

Skill work – skin the cat

Snatch – establish a 1RM or do
8 x 2 reps at 80% 1RM EMOM

AMRAP in 12 min
10 TTB
20 wallballs (20/14 lbs)
30 lateral jumps over a 12″
height (a bar in bumpers is
close enough)

Cash out
Turkish get-ups (5L, 5R)
Hang from the bar (work up to
3 x 30 seconds as you can)

Friday, 22 Aug 2014

Skill work – skin the cat

Snatch – 75%, 85, 90, 95, 95, 95
- one rep each weight

3 RFT
Run 400m
20 ring dips
20 KB OHS (24/16 kg)
- one KB, 10 lt arm, 10 rt arm

Cash out
20-50 back extensions
Hang from the bar (work up to
3 x 30 seconds as you can)

Wednesday, 20 Aug 2014

Skill work – skin the cat

(skipped Wendler deadlift since
it is in the METCON)

McGhee
AMRAP in 30 min
5 deadlift (275/185 lbs)
13 push-ups
9 box jumps (24/20″)
CplRyanMcGhee_th
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Cash out
Hang from the bar (work up to
3 x 30 seconds as you can)

Tuesday, 19 Aug 2014

Skill work – skin the cat

Press – 75%x5, 85%x3,
95%x1+

2 rds for max reps/calories
Rope climb
Power snatch (50% 1RM)
Row
Push press (use snatch bar)
Rest 2 min between rounds
- work for 1 min, have 15 sec to
change stations
- will have to start athletes at
different stations

Cash out
20-50 GHD sit-ups
20-40 ring dips