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Wednesday 171115

Band Pull Aparts, Whippet, Scap Arounds, Seated L-Straddle-ups 10x, Sky Reach 10x(10s)-3 RoundsEven: Split Jerk 2xOdd: Protraction/Retraction 10s each16 minute EMOMWallball 42-30-18xToes to Bar 21-15-9x

Tuesday 171114

Lateral Cross Step-up 10x, Walking Lunge with plate overhead, Wall Squat 10x(10s)-3 RoundsClean 6×2Jump Over 3x“Strict Grace”Clean and Press 135#/95# 30xIf you want something else to do, rest as needed and…Row 1K

Monday 171113

Row 500mShoulder Screw 20x, Cuban 10x, Handstand Circle Walk, Barbell Ramp-up-3 RoundsEven: Bench Press 2xOdd: Weighted Chin-up 2xWork every 90s 12 RoundsKettlebell Switch Snatch 53#/35# 10xBurpees 12xBox Jumps 15×20 minute AMRAP

Friday 171110

“Woehlke”Push Jerk 185#/135# 4xFront Squat 185#/135# 5xPower Clean 185#/135# 6xPull-ups 40xPush-ups 50xSit-ups 60xRest 3 minutes3 RoundsBrian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft … Read More

Thursday 171109

Knuckle Hang 60s, Shoulder Screw 20x, Cubans 5-10x, Sott Press 10x, Squat Dislocates-3 RoundsGymnastic GOATShoulder Taps Hang Power Snatch 75#/55#Row for caloriesWork 45s/ Rest 45s5 Rounds

Wednesday 171108

Lateral Hip Circle, Lateral Cross Step-up 20x, Lateral Lunge 10x(10s), Wall Squat 10x(10s)-3 RoundsSpecialty Squat 5×3Sprint 25ys between“Diane”Deadlift 225#/155#Handstand Push-ups 21-15-9x

Tuesday 171107

Knuckle Hang 60s, Band Pull Aparts, Whippet, Scap Around, Inchworm, Barbell Ramp-up-3 RoundsEven: Shoulder Press 3xOdd: Weighted Pull-ups 3xWork every 90s-10 RoundsPower Clean 95#/65# 9xToes to Bar 12xBox Jump 15×7 Rounds

Monday 171106

Partnered Hang 30s, Shoulder Screw 20x, Cubans 5x, Knee In/Out 10x(10s), Sky Reach 10x(10s)-3 RoundsSnatch/Snatch Balance/ Overhead SquatBox Jump 1xSlam BallWallballBurpeesWork 18s/Rest 42s5 Rounds

Friday 171103

“Roney”Run 200mThruster 135#/95# 11xRun 200mShoulder to Overhead 135#/95# 11xRun 200mBench Press 135#/95# 11×4 RoundsPolice Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in … Read More

Thursday 171102

Hip Circle Forward/ Backwards, Lateral Step-up 10x, Lateral Lunge 10x(10s), Wall Squat 10x(10s)-3 RoundsPower Clean/ Full Clean/ Front SquatDepth Jump to Single Leg Landing 4xRow for calories 50xBox Jumps 24″/20″ 50xBurpees 50xDouble Unders 50xSit-ups 50x