Friday, 12/27/2019

A. 7 min AMRAP 10 Push ups 20 Walking Lunges (total) 30 Jump Ropes (Doubles or Singles) –2 minutes rest– B. 7 min AMRAP 5 Burpee Box Jumps 10 DB Push Press 15 Abmat Situps –2 minutes rest– C. 7 min AMRAP 15 Air Squats 10 KB or DB Swings 5 Pull Ups or...

Thursday, 12/26/2019

A. 20 min EMOM Front and back squats Assign a squat to odd min and one to even min Odd start at 10, 9, 8…..1 Even starts with 1, 2, 3, 4…..10 B. Everyone gets one of each color of kb, placed within reach, Hold the plank, coach calls out a color, touch it Tabata style 8 rounds hands, 8 rounds feet Regular schedule...

Tuesday, 12/24/2019

Feliz Noche Buena 6 am, 8am, 9am only Partner For time 30-20-10 KB swings (53/35) Abmat sit ups 30-20-10 Wall balls (20/14) Pushups 30-20-10 Calorie row Pull ups or ring rows 30-20-10 Goblet squats OH walking lunge w plate (45/25) 30-20-10 S2OH (95/65) Kb russian twists Partner A starts with 30 kb swings, B starts with 30 abmat situps. When both finish they will switch movements. Partner A does 30 abmat sit ups and B does 30 kb...
Sunday, 12/22/2019

Sunday, 12/22/2019

Sean 10 rounds 11 chest to bar pull-ups 22 front squats (55/75) U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin...
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