20 Jan 2017

L-sit work and Ring L-sit holds

then…

15 min AMRAP

30 sec L sit hold

30 sec hold above pull-up bar (flexed arm hang)

30 sec hold at bottom of squat


19 Jan 2017

5-5-5-5-5 Back squat

then…

10 min AMRAP

10 Med ball clean, wall balls 20#

10 box jumpovers

10 pushups

Note: the med ball clean wall balls, is a med ball clean that starts from the ground, then throw to the target.  The wall ball starts from the ground each rep.


18 Jan 2017

25 min AMRAP

3 135lb thrusters

10 chest 2 bar pullups

run 400m


17 Jan 2017

3-3-3-3-3 Snatch

Then…

3 rnds for time

row 500m

20 hand release push-ups

10 Handstand push-ups


16 Jan 2017

Luke

For time:

Run 400 meters

155-lb. clean and jerks, 15 reps

Run 400 meters

30 toes-to-bars

Run 400 meters

45 wall-ball shots, 20-lb. ball

Run 400 meters

1.5-pood kettlebell swings, 45 reps

Run 400 meters

30 ring dips

Run 400 meters

155-lb. weighted lunges, 15 steps

Run 400 meters

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.


13 Jan 2017

20 min AMRAP

Run 800m

20 box jumps

10 burpee pull ups


12 Jan 2017

Split Jerk work then..

21-15-9

Bar facing burpees

Hang power clean 95lbs


11 Jan 2017

15 min AMRAP

9 Deadlift #115

12 pushups

15 Box jumps 24 in


10 Jan 2017

Ring push-up ladder

Bodyweight front squat ladder


9 Jan 2017

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunges