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Friday 171222

“Zimmerman”Chest to Bar Pull-ups 11xDeadlift 315#/205# 2xHandstand Push-ups 10×25 minute AMRAPU.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, … Read More

Thursday 171221

Even: Snatch Press 2xOdd: Skin the Cat or Protraction and Retraction Work every 90s- 12 RoundsPush Jerk 135#/95#Box Jump 30″/24″Kettlebell Swing 70#/53#21-15-9x

Monday 171218

Row 250m, Lateral Lunge 10x(10s), Inchworm, Barbell Ramp-up-3 RoundsSumo Deadlfit 6×2Depth Jumps 3x betweenTabataBox JumpBurpeesTuck CrunchesRussian Kettlebell Swing

Friday 171216

Hang Power Clean 5×3“Artie”Pull-ups 5xPush-ups 10xSquats 15xPull-ups 5xThrusters 95#.65# 10×20 minute AMRAPPolice Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of … Read More

Wednesday 171213

Even: Push Press 3xOdd: Skin the CatWork every 90s-10 RoundsHandstand Push-ups, Dips, or Push-upsMuscle-ups, Pull-ups, or Eccentric Chin-upToes to Bar Work 20s/Rest 40s5 Rounds

Tuesday 171212

Power Snatch/Full Snatch/Overhead SquatShuttle Sprint 25y/25y or Single Leg Broad Jump 4x between sets“Jackie”Row 1KThrusters 45#/35# 50xPull-ups 30x

Monday 171211

Even: Push Jerk/Split Jerk Left and RightOdd: Banded Chin-up 3xWork every 90s-10 RoundsPartner 1: Burpees Partner 2: Hang, Handstand Hold, or Hollow Body Partner 1: Kettlebell Swings 53#/35#Partner 2: Single Unders Cycle between both couplets.  Rotate every minute.  Tally up total burpees and … Read More