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Monday 170925

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

Friday 170922

“Maupin”Run 800mPush-ups 49xSit-ups 49xSquats 49×4 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 … Read More

Thursday 170921

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

Wednesday 170920

Tea Cup 10x, Rolling Wall Bridge Inchworm, Beat Swing 20x, Band Pull-in, Bear Crawl, Whippet, Crab Walk, Back Bend, Table TopPower Clean 7×1Shuttle Sprint 25m/25mOverhead Squat 95#/65#Pull-ups 21-15-9x

Tuesday 170919

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

Monday 170918

Scap Push-up, Scap Pull-in, Banded Pull-in, Dislocate, WhippetInchworm, Gorilla Walk, Bear CrawlPush Jerk, Split Jerk Left, RightRun 400mPush-ups 15xV-ups 15×18 minute AMRAP

Friday 170915

“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, … Read More

Thursday 170915

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

Wednesday 170913

Beat or Lateral Swing 20xRolling Wall Bridge 20xInchworm 24′3 RoundsBench Press 5×3Ring Row 5×3Run 800mThruster 135#/95# Chest to Bar Pull-ups15-12-9xRun 800m