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Monday 170522

Row 250mBanded Knee Pull-Out Overhead Squat 10xLateral Cross Step-up 20×3 RoundsOverhead Squat 6×2Depth Box Jump 3x between sets20 minutes“Rahoi”Box Jump 24″/20″ 12xThruster 95#/65# 6xBar Facing Burpees 6×12 minute AMRAP

Friday 170519

“Ricky”Pull-ups 10xDumbbell Deadlift 75’s#Push Press 135#/95# 8×20 minute AMRAPU.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from … Read More

Thursday 170518

Row 250mDragon Squat 2×25′Single Leg Good Moring 5x(10s)3 RoundsThruster 5×3Single Leg Box Jump and stick landing for 5s 2×20 minutesKettlebell Swing 70#/53#WallballBox Jump 24″/20″21-15-9xDebrief: Harry Potter, IT Band, Quad Smash

Wednesday 170517

Jump rope 3 minutesBurpees 3x when stoppingTaiji Eagle Arms 20xCrab Crawl (Not Walk!) 2×24′Dynamic Hang 20-30×3 RoundsGround to Overhead-Touch n’ Go 5xRest 2 minutesRun 400mRest 2 minutes30 minutes Debrief: T-Spine Extension, Lat and Front Shoulder

Monday 170515

Jump Rope 3 minutesShoulder Screw 15xSupinated Hang 30-45sInchworm 20′3 RoundsBent Arm Workor Push Jerk 5×5Pull work between 20 minutesPull-ups Ring Push-ups Tuck Crunches21-15-9xDebrief: T-Spine with peanut, Lat and Bully Stretch

Friday 170512

“Ledesma”Parallette (Deficit) Handstand Push-ups 5xToes Through Rings 10xMedicine Ball Squat Cleans 20#/14# 15×20 minute AMRAPNarcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July … Read More

Thursday 170511J

Jump Rope 3 minutesBanded Pull Down 15xRolling Wall Bridge 12xWall Climb 3×3 RoundsAccumulate as much time hanging as possible in 5 minutesBent Arm WorkorIncline Bench Press 5×3Pull-up between sets20 minutesBurpees 2 minute AMRAPDebrief: T-Spine with peanut, Lat and Bully stretch

Wednesday 170510

Row 200mPartner Push Hang 30sCrab Walk 2×24′Diagonal Stretch 5x (10s)4 RoundsPause Front Squat (35X2) 5×3Standing Calf Raises (51X1) 3×15Lateral GHDSU 3 sets20 minutesPower Snatch 3xThruster 5xDouble Unders 30×12 minute AMRAPDebrief: Harry Potter, IT Band, Quad Smash

Tuesday 170509

Jump rope 3 minutesHung Gar Wrist Sets 10xDynamic Hang 10-20xInchworm 14′PVC Bend Over 5x (10s each)3 RoundsBent Arm Work or Shoulder Press 5×5and Weighted Pull-ups 5×320 minutesTurkish Get-ups 30xRing Dips 30xPush Jerk 135#/95# 30x

Monday 170508

Row 200mBanded Knee Pull-in with KB OHS 10xLizard Crawl 40′Single Leg Good Morning 5x (10s)3 RoundsPower Clean 6×218 minutesTabataAir Squats Burpees Belly Buster Russian Kettlebell Swing Debrief: Hamstring Floss, Split Hold, Quad