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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

Tuesday 170912

Clean ReviewPartnered Push Hang 30sCrab Walk or Freestyle Kettlbell Windmill 8×3 RoundsClean 6×2Sprint 50m between sets30 minutesBox Jump 24″/20″ 20xToes to Bar 10xKettlebell Switch Snatch 53#/35# 16×14 minute AMRAP

Monday 170911

Jump Rope 3 minutesWhile in a squat: Knee In/Out, Sky Reach, Bow/Arch, Fishermen, Lateral Lunge, Back Bend, Table TopTempo Overhead Squat (33X2) 5×330 minutes“Hanging Grace”Hang Power Clean and Jerk 135#/95# 30xWith time left over 5 sets of bent arm work … Read More

Friday 170908

“Miron”Run 800mBack Squat 3/4 of bodyweight 23xDeadlift 1 1/2 of bodyweight 13×5 RoundsMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the … Read More

Thursday 170907

Snatch ReviewKnee In/Out, Sky Reach, Bow/Arch, Fishermen, Lateral Shift, Table TopHang Snatch 5×3Calf Raise 3×2030 minutesKettlebell Swing 53#/35# 9xBox Jump 24″/20″ 15xSit-ups 21×15 minute AMRAP