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Friday 190118

Neck Grab DefenseRow 250m, Inchworm, Shoulder Rotations-3 Rounds“TK”Strict Pull-ups 8xBox Jump 36″/30″ 8xKettle Swing 53#/35# 12×20 minute AMRAPU.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th … Read More

Thursday 190117

Class added this Saturday at 8:45am in the mat room.  Jerk ReviewPower Clean and Jerk 1xAir Squats Max RepsAdd weight each roundWork 60s/Rest 2 minutes10 Rounds

Wednesday 190116

The rumors are true, we will be adding a Saturday morning class 8:45-9:45am this week.Back Squat 7×1Between sets Lat/Tri from feet 30s or PVC Bend OverWide Stance Good Morning 3×5Between sets Scorpion Stretch“Death by Belly Buster” Player’s choice of midline work: … Read More

Monday 190114

Talk about the importance of chewing your food.Squatting dislocates, sky reach, overhead lunges-3 RoundsSnatch/Snatch Balance/Overhead SquatBetween sets Jefferson Curl or Arch BackTouch and Go Power Clean Box Squat Jump15-12-9×8 minute cap

Friday 190111

Guillotine Choke EscapeRow 250m, Beat or Lateral Swing 20x, Inchworm with push-up-3 Rounds“Bradshaw”Handstand Push-ups 3xDeadlift 225#/155# 6xPull-ups 12xDouble Unders 24×10 Rounds U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th … Read More

Thursday 190110

Odd: Power Clean/Clean/Push JerkEven: Skin the Cat or Support Hold and Scap Pull-inWork every 90s-16 RoundsBurpeesToes to BarBox JumpsWork 20s/Rest 40s5 Rounds

Wednesday 190109

If you want to see our talk on omega 3 and 6 oils checkout this link:https://www.facebook.com/viktoria.ohara/videos/10157848078827316/Row 150m then…Cycle through pull-up, push-ups, and tuck crunches max repsWork 90s/Rest 90s9 Rounds

Tuesday 190108

If you want to see our talk on omega 3 and 6 oils checkout this link:https://www.facebook.com/viktoria.ohara/videos/10157848078827316/Deadlift 7×1Pause Front Squats (35X2) 3×3Lateral GHDSUKneeling Sit-upsHip Extensions3 sets

Friday 190104

Upright Headlock Escape Row 250m, Figure 8’s, Walking Lunge with plate overhead-3 Rounds“Jack”Push Press 115#/75# 10xKettlebell Swing 53#/35# 10xBox Jump 24″/20″ 10×20 minute AMRAPArmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special … Read More