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Written by Andrea
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Thursday, 08 July 2010 19:27 |
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"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 |
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Last Updated on Thursday, 08 July 2010 19:50 |
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Written by Andrea
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Wednesday, 07 July 2010 21:37 |
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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 |
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Written by Andrea
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Tuesday, 06 July 2010 16:26 |
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"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. |
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Written by Andrea
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Monday, 05 July 2010 19:46 |
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"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
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Written by Andrea
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Sunday, 04 July 2010 21:37 |
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“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 |
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Written by Andrea
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Saturday, 03 July 2010 20:23 |
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Rest Day
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Written by Andrea
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Friday, 02 July 2010 20:18 |
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Rest Day
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Written by Andrea
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Thursday, 01 July 2010 20:03 |
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"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 |
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Written by Andrea
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Wednesday, 30 June 2010 19:44 |
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Advanced 5 rounds 10 pull ups 10 dips 10 knees to elbows 10 squats
Intermediate 4 rounds 10 pull ups or progressions 10 dips 10 knees to elbows 10 squats
Beginner 3 rounds 10 pull up progressions 10 dips 10 knees to elbows or knee ups 10 squats
For dips, use rings, bars or bench as needed. |
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Written by Andrea
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Tuesday, 29 June 2010 17:19 |
Skill Day
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