Wednesday 170524
post

Row 250mBanded Knee Push-Out Overhead Squat 20xSingle Leg Good Morning 5x (10s)3 RoundsBox Squats 5×3Bound to Broad Jump 2×20 minutes“Sham”Deadlift Bodyweight 11xSprint 100m7 Rounds

Tuesday 170523
post

Jump Rope 3 minutesLateral Band Chop 10xPartner Push Hang 30sInchworm 20′3 RoundsWeighted Dips and Recline Row20 minutes“Marco”Pull-ups 21xHandstand Push-ups 15xThrusters 135#/95# 9×3 Rounds

Monday 170522
post

Row 250mBanded Knee Pull-Out Overhead Squat 10xLateral Cross Step-up 20×3 RoundsOverhead Squat 6×2Depth Box Jump 3x between sets20 minutes“Rahoi”Box Jump 24″/20″ 12xThruster 95#/65# 6xBar Facing Burpees 6×12 minute AMRAP

Friday 170519
post

“Ricky”Pull-ups 10xDumbbell Deadlift 75’s#Push Press 135#/95# 8×20 minute AMRAPU.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from … Read More

Thursday 170518
post

Row 250mDragon Squat 2×25′Single Leg Good Moring 5x(10s)3 RoundsThruster 5×3Single Leg Box Jump and stick landing for 5s 2×20 minutesKettlebell Swing 70#/53#WallballBox Jump 24″/20″21-15-9xDebrief: Harry Potter, IT Band, Quad Smash

Wednesday 170517
post

Jump rope 3 minutesBurpees 3x when stoppingTaiji Eagle Arms 20xCrab Crawl (Not Walk!) 2×24′Dynamic Hang 20-30×3 RoundsGround to Overhead-Touch n’ Go 5xRest 2 minutesRun 400mRest 2 minutes30 minutes Debrief: T-Spine Extension, Lat and Front Shoulder

Monday 170515
post

Jump Rope 3 minutesShoulder Screw 15xSupinated Hang 30-45sInchworm 20′3 RoundsBent Arm Workor Push Jerk 5×5Pull work between 20 minutesPull-ups Ring Push-ups Tuck Crunches21-15-9xDebrief: T-Spine with peanut, Lat and Bully Stretch

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