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Wednesday 170419

Row 200mDynamic Hang 20xCrab Walk 2×30′Banded Knee Push-Out 10×3 RoundsBox Squat 5×3Single Leg Box Jump 4x between sets20 minutesWallball 100xEvery time the ball stops moving Burpees 10x before starting again.  Debrief: Quad, IT Band, Harry Potter Smash

Tuesday 170418

Jump Rope 5 minutesWhippet 10xInchworm 10′Rolling Wall Bridge 10xSupinated Passive Hang 30×3 RoundsJerk 3xBelly Buster Max Reps Run 200m/ Row 250m/ Ski 200m/ Bike 3/10miRest 3 minutes30 minutes Debrief: T-Spine Rotation, Bully and Overhead Stretch

Monday 170417

Row 150mPartnered Push Hang 30sDragon Squat 2×30′3 RoundsFull Clean 7×1Depth Box Jump 3x between20 minutes“Helen”Run 400mKettlebell 53#/35# 21xPull-ups 12×3 RoundsWarm-up: Hamstring Floss, IT Band, Quad Stretch

Friday 170414

“Blake”Walking Lunge with plate overhead 45#/35# 100′Box Jump 24″/20″ 30xWallball 20xHandstand Push-ups 10×4 RoundsU.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed … Read More

Thursday 170413

Jump Rope 5 minutesHandstand Hold Pulling Hold Work 20s/ Rest 30s5 RoundsFloor Press 5×3 Lateral Medball Toss 10x between sets 20 minutesPush Press 75#/55# 5xBurpee 5xTuck Crunch 5×8 minute AMRAPDebrief: Lat, Front Shoulder, T-Spine Smash

Wednesday 170412

Row 150mBanded Knee Push-out 20xBear Crawl 50′5 RoundsTempo Back Squats (52X2) 5×3Depth Box Jump 5×3 between setsGHR or Reverse Hyper 3-5 sets20 minutesCluster 115#/75# Chest to Bar Pull-upBox Jump 30″/24″15-12-9xDebrief: Hamstring Floss, Psoas, Quad Stretch

Tuesday 170311

Push Hang 30sLateral Crab Crawl 2×30′Paloff Press 10xRolling Wall Bridge 10×3 RoundsBent Arm Work 20 minutesClean and Jerk 95#/65# 5xToes to Bar 5×10 minute AMRAPDebrief: T-Spine Rotation, Bully and Overhead Stretch

Monday 170410

Row 150mBanded Knee Pull-in 10xArch Body 30sMixed grip passive hang 30s3 RoundsClean Pull/ High Pull/ Power Clean/ Full Clean15 minutesRun 200m/ Row 250mBox Jump 15xWallball 15×5 RoundsDebrief: Harry Potter, TFL to Piriformis, Quad smash

Friday 170407

“Hansen”Kettlebell Swing 70#/53# 30xBurpees 30xGHDSU 30×5 RoundsMarine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, … Read More

Thursday 170406

Row 150mBanded Squat Pull-in 10xPassive Hang 30sRolling Wall Bridge 10xBackwards Bear Crawl 40′3 RoundsDeficit Deadlift 5×3Single Leg Box Jump 4x between setsLateral GHDSU 3-5 sets20 minutesLunge with plate overhead 45#/35# 10xBox Jump (No step-ups) 24″/20″ 15×8 minute AMRAP