Tuesday, 7-16-19

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E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM

With a 23 min running clock complete:

5 min EMOM
40yd Sprint

rest 1 min

Every 90 seconds for 6 sets (9min)
100m Sprint

rest 2 min

Every 3 min for 6 min
400m Sprint

Monday, 7-15-19

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Filthy fifty 50

For Time:
50 Box Jumps 24″/20″
50 Jumping Pull-Ups
50 Kettlebell Swings 53/35
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double-Unders 3:1

Saturday, 7-13-19

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DEVIL OF RAMADI V2

 

 

4 RFT w/partner:
8 Man Makers 50/35 / Plank Hold
20 Deadlifts 275/205 / Wall Sit
24 One-Arm Dumbbell Thrusters 50/35 / Scissor Kicks
Cash out:
500 D/U

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on.

 

 

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013).

Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

namesake photo