Monthly Archives: April 2017

Sat, Apr 29, 2017

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First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Workout of the Day

—Warmup—

  • Run 400m
  • 90 sec. Paleo Chair Hold
  • 20 Squats
  • 16 Lunges

—Conditioning—

“Manion”

7 Rounds For Time of:

  • 400m Run
  • 29 Back Squats @ 135#

Fri, Apr 28, 2017

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Workout of the Day

—Warmup—

  • Row 1000m
  • 15 Burpees
  • 10 Inchworms
  • 5 Clean & Jerk (Light weight)

—Conditioning—

5-10-15-20-15-10-5 Reps For Time of:

  • Overhead Squats (95/65)
  • Toes to Bar

—Cooldown—

4 Rounds of:

  • 25 Abmat Sit-ups
  • 100m KB Farmers Carry

then…

  • Roll out for 10 mins.

 

Thur, Apr 27, 2017

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Workout of the Day

—Warmup—

  • 400m Run then..

3 Rounds of:

  • 10 Inchworms
  • 12 Push Ups
  • 15 Mountain Climbers

—Conditioning—

4 Rounds For Time of:

  • 6 Clean & Jerk (135/95)
  • 12 Box Jumps (24″/20″)
  • 500m Row

 

Wed, Apr 26, 2017

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Workout of the Day

—Warmup—

  • Row 1000m then…

3 Rounds of:

  • 10 Inchworms
  • 15 Squats
  • 10 PVC Shoulder Dislocates

—Conditioning—

7 Rounds For Time of:

  •  10 Push-ups
  • 10 Squats
  • 200m Run

 

Tues, Apr 25, 2017

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Workout of the Day

—Warmup—

  • Run 400m then…

3 Rounds of:

  • 10 Kettlebell Swings – light
  • 5 Burpees
  • 10 PVC Shoulder Dislocates
  • 15 Squats

—Conditioning—

For Time:

  • Run 400m
  • 60 Ball Slams (30/20)
  • 50 Ab-Mat Sit-Ups
  • 40 Kettlebell Swings (53/35)
  • 30 Wall Balls (20/14)
  • 20 Burpees
  • 10 Power Cleans (155/115)
  • Run 400m

Mon, Apr 24, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Run
  • 15 Air Squats
  • 10 Push-ups
  • 5 Burpees

—Conditioning—

5 Rounds For Time of:

  • 5 Deadlifts (225/155)
  • 10 Burpees
  • 30 Double Unders

—Cooldown—

  • 50 Ab-mat Sit-ups
  • 50 4-count Flutter Kicks
  • 10 mins. roll out

Sat, Apr 22, 2017

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Workout of the Day

—Warmup—

  • 800m Run or 1000m Row

—Conditioning—

10 min. AMRAP

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Squats

-2 min. Rest-

10 min. AMRAP

  • 5 Deadlifts (115/85)
  • 7 Power Cleans
  • 9 Front Squats

—Cooldown—

  • Stretch and Roll

Fri, Apr 21, 2017

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Workout of the Day

—Warmup—

3 Rounds of:

  • 200m Row
  • 12 KB Swings (35/25)
  • 12 Hanging Knee Raises

—Strength—

  • Deadlift 4 X 2 AHAP

—Conditioning—

For Time:

  • 800m Run

10-9-8-7-6-5-4-3-2-1 reps of:

  • Thrusters (95/65)
  • Pull Ups

 then…

  • 1000m Row

—Cooldown—

  • Roll Out:  Hips, IT Band, Back, Lats