Category Archives: Uncategorized

Power Clean and Push Jerk 6x2Run 400mWallball 21xToes to Bar 12x3 Rounds Read more

Jump Rope 3 minutesKnee In/Out, Sky Reach, Bow/Arch, Fishermen, Lateral Lunge, between each pistol progression 10xBack Squat Vs the BallShuttle Sprint 25y/25y/25y/25y6-8 setsPower Snatch 95#/65#Jump Over Bar Burpees21-15-9x Read more

"Maupin"Run 800mPush-ups 49xSit-ups 49xSquats 49x4 RoundsU.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members. Read more

Protraction 10s, Retraction 10s, Squat 30s10 RoundsBent Arm Work-5 setsToes to BarRow for caloriesKettlebell Swings Work 30s/ Rest 30s5 Rounds Read more

Tea Cup 10x, Rolling Wall Bridge Inchworm, Beat Swing 20x, Band Pull-in, Bear Crawl, Whippet, Crab Walk, Back Bend, Table TopPower Clean 7x1Shuttle Sprint 25m/25mOverhead Squat 95#/65#Pull-ups 21-15-9x Read more

Jump Rope 3 minutesKnee In/Out, Sky Reach, Arch/Bow, Fishermen, Lateral Shift, Tally 2 minutesFront Squat (33X2) 5x3Single Leg Box Jump 3x betweenPower Snatch 95#/65# 7xBox Jump 24"/20" 9xBurpees 12x7 Rounds Read more

Scap Push-up, Scap Pull-in, Banded Pull-in, Dislocate, WhippetInchworm, Gorilla Walk, Bear CrawlPush Jerk, Split Jerk Left, RightRun 400mPush-ups 15xV-ups 15x18 minute AMRAP Read more

"Emily"Double Unders 30xPull-ups 15xAir Squats 30xSprint 100mRest 2 minutes10 RoundsSecond Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team ... Read more

Jump Rope 3 minutesPassive Hang 30sLateral Cross Step-up 20xWalking Lunge with plate overhead 3 RoundsSnatch Grip Deadlift 5x3Triple JumpTurkish Get-ups Ring Dips 21-15-9x Read more

Beat or Lateral Swing 20xRolling Wall Bridge 20xInchworm 24'3 RoundsBench Press 5x3Ring Row 5x3Run 800mThruster 135#/95# Chest to Bar Pull-ups15-12-9xRun 800m Read more