Thursday 180823
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Overhead Squat 3xSprint 50m8 minute EMOMSplit Jerk 6×2Reclince Row 5×3-5GHDSU 5×10-20

Wednesday 180822
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Ground to Overhead 1xThen for rounds:Ring Dips 3xToes to Bar 5xBox Jump 7x Work 2 minutes/Rest 3 minutes8 RoundsKeep cycling through the rounds, picking up where you left off to accumulate as many rounds as possible over the course of the … Read More

Tuesday 180821
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Waited until 10 to see if anybody registered for the 5:30am but no takers. Great Leader will sleep in. See y’all at 6. 

Monday 180820
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Arm Shakes, German Arm Swings, Arm Twist,Shoulder RotationOdd: Head/Handstand Push-up or Shoulder Press 2xEven: Muscle-up/Pull-up ProgressionWork even 90s-12 RoundsPower Endurance on Assault Bike Heavy Wallball (But can you actually reach the target?)Strict Burpee21-15-9x

Friday 180817
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“Viola”Complete as many rounds as possible in 20 minutes of:Run 400 meters11 power snatches, 95 lb.17 pull-ups13 power cleans, 95 lb.U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by … Read More

Thursday 180816
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Odd: Pause Thruster (23X1) 3xEven: Reclince Row 3xWork every 90s-10 RoundsKettlebell Swing 70#/53#Toes to Bar Box Jump 21-15-9x

Wednesday 180815
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Odd: Good Mornings 3x then Jumping Lunges 4xEven: Kneeling Sit-ups 5-10x then Calf Raises 10xWork every 2 minutes10 RoundsShuttle Sprint 50m/50mRest 90s-5 RoundsRow 500m

Tuesday 180814
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Hand/Wrist PrepHandstand Hold Front Body Line Drill Work 30s/Rest 30s3 RoundsWeighted Chin-up 5×3“Nancy”Run 400mOverhead Squat 95#/65# 15x

Monday 180813
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Congratulations to all the athletes that competed this weekend.  We unleashed some real dark horses.  Thanks to Coaches Ron and Vince for leading the effort.  Competition is not for everyone, but whether you compete, train, or workout, never forget your … Read More

Friday 180810
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“Matt 16”Deadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xRun 800mDeadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xRun 800mDeadlift 275#/185# 16xHang Power Clean 185#/125# 16xShoulder to Overhead 135#/95# 16xU.S. Army Chief Warrant Officer Matt Ruffner, … Read More