Rest Day

Rest Day

"Baby Johnson"

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

Advanced

For 15 minutes do:

9 kettlebell deadlifts #32-40kg

8 pull ups

8 ring dips

9 hang power clean #65

Intermediate

For 15 minutes do:

9 kettlebell deadlifts #24-32kg

8 pull ups

8 dips

9 hang power clean #45

Beginner

For 12 minutes do:

9 kettlebell deadlifts #16-24kg

8 pull ups

8 dips

9 hang power clean #25

Courtesy of Mikki at Brand X

“Logan”

Advanced

21-15-9
Wall ball #10-12
Pull ups

Intermediate

21-15-9
Wall ball #8-10
Pull ups/ring rows

Beginner

15-12-9
Wall ball #6-8
Ring rows

"Malachi"

Advanced

30-20-10

Step ups

Back squats #65

Dips

Intermediate

24-18-12

Step ups

Back squats #45

Dips

Beginner

18-12-6

Step ups

Back squats #25

Dips

For dips, do ring, bar or bench dips.

"Sean"

Advanced

3 rounds

16 lunges

16 one-armed dumbbell snatch #30 DB

16 knees to elbows

Intermediate

3 rounds

14 lunges

14 one-armed dumbbell snatch #20

14 knees to elbows

Beginner

3 rounds

12 lunges

12 one-armed dumbbell snatch #10

12 knees to elbows

“Annie”

Advanced

15-12-9-6-3

Push press #65

Push ups

Intermediate

15-12-9-6

Push press #45

Push ups

Beginner

15-12-9

Push press #25-35

Push ups

Rest Day

Rest Day

"Reagan"

Advanced

21-15-9

Push ups

Lunges

Hang power cleans #45

Intermediate

21-15-9

Push ups

Lunges

Hang power cleans #35

Beginner

15-12-9

Push ups

Lunges

Hang power cleans #25