Friday 170512
post

“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
post

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
post

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
post

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
post

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

Friday 170505
post

“Roy”Deadlift 225#/155# 15xBox Jump 24″/20″ 20xPull-ups 25×5 RoundsMarine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp … Read More

Wednesday 170503
post

Band Pull-down 15xLateral Band Chop 10xSupinated Passive 20sLizard Crawl 40′3 RoundsBehind the neck split jerk left/rightChin-up Hold 10-20s between sets20 minutesPush-ups 21xTuck Crunch 15xPower Snatch 95#/65# 9×5 RoundsDebrief: T-Spine with peanut, Lat and Bully Stretch

Tuesday 170502
post

Row 200mBanded Knee Push-out Overhead Squat 15xDragon Squat 2×24′Diagonal Stretch 5x(10s)3 RoundsTouch and Go Squat Clean 5×3Lateral Bound to Single Leg Box Jump 4x between sets20 minutesRun 400m/Row 500mBox Jump 24″/20″ 21xDeadlift 155#/115# 12×3 RoundsDebrief: Hamstring Floss, IT Band, Quad … Read More

Monday 170601
post

Jump Rope 3 minutesWhippet 15xDynamic Hanging 20-30xInchworm 14′Rolling Wall Bridge 12×3 RoundsWall Facing Handstand HoldProtractionRetractionWork 20s/Rest 30s8 RoundsOverhead Squat 95#/65# 5xToes to Bar 7xBurpees 9×10 minute AMRAPDebrief: T-Spine Extension, Lat and Shoulder Smash

Thursday 170427
post

Jump Rope 5 minutesShoulder Screw 10xAlternating Grip Passive Hang 20sLizard Crawl 40′Alternating Grip Passive Hang 20s3 RoundsWeighted Dips 5×3Weighted Pull-ups 5×315 minutesPush-ups 9xBox Jump 12xSit-ups 15×15 minute AMRAPDebrief: T-Spine Extension, Lat and Front Shoulder Smash