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Thursday 180816

Odd: Pause Thruster (23X1) 3xEven: Reclince Row 3xWork every 90s-10 RoundsKettlebell Swing 70#/53#Toes to Bar Box Jump 21-15-9x

Wednesday 180815

Odd: Good Mornings 3x then Jumping Lunges 4xEven: Kneeling Sit-ups 5-10x then Calf Raises 10xWork every 2 minutes10 RoundsShuttle Sprint 50m/50mRest 90s-5 RoundsRow 500m

Tuesday 180814

Hand/Wrist PrepHandstand Hold Front Body Line Drill Work 30s/Rest 30s3 RoundsWeighted Chin-up 5×3“Nancy”Run 400mOverhead Squat 95#/65# 15x

Monday 180813

Congratulations to all the athletes that competed this weekend.  We unleashed some real dark horses.  Thanks to Coaches Ron and Vince for leading the effort.  Competition is not for everyone, but whether you compete, train, or workout, never forget your … Read More

Friday 180810

“Matt 16”Deadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xRun 800mDeadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xRun 800mDeadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xU.S. Army Chief Warrant Officer Matt Ruffner, … Read More

Thursday 180809

Snatch ReviewSnatch 5×3Accessory WorkRun 400mKettlebell Swing 53#/35# 50xStep-ups 40xWalking Lunge with plate overhead 45#/25# 30xToes to Bar 20xOverhead Squat-Load is player’s choice 10x

Wednesday 180808

Odd: Push Jerk 3xEven: Protraction/Retraction 5-10s eachWork every 90s10 RoundsTabataPush-upsTuck CrunchesBox JumpRow for caloriesRest 1 minute between.  For the athletes that scratch the fitness itch, work 10s and rest 20s

Monday 180806

Wall Facing Handstand Hold 60s, Crab Walk, Kettlebell Rack Walk-3 RoundsOdd: Head/Handstand Progression or Push Press 5x Even: Muscle-up/Chin-up ProgressionWork every 2 minutes10 RoundsToes to Bar 5xBurpees 10xKettlebell Snatch 53#/35# 15×10 minute AMRAP

Friday 180803

QDR Push-ups 10x, Single Leg Good Morning 10x(10s), Wheelbarrel-3 Rounds“Nutts”10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plateLieutenant Andrew Richard Nuttall, 30, from the 1st … Read More