Donny

 U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Donny 

21-15-9-9-15-21 reps of:

Deadlift, (225/155)  

Burpee

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A. Every 90s for 7 rounds:

   Front Squat + Push Press + Thruster 

B. In 7 minutes complete for time:

    2 Rounds:

   12 Thrusters (115/80)

   16 KB Swings (70/53)

Then, at the 7min mark, begin an complete for time:

    2 Rounds:

  12 Thrusters (95/65)

  16 KB Swings (70/53)

Wednesday

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A. Every 2 minutes for 6 rounds:

 Power Clean (tap n go)

4-4-3-3-2-2

B. 5 Rounds:

    200m Run

    8 Unbroken Power Cleans (135/95)*

*or a weight you feel can be done unbroken 

 

Please sign up on the Murph board near the gym refrigerator. If we get enough sign ups, a heat system may be implemented 

Monday

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A. Every 90s for 9 rounds:

Back Squat x3

60, 70, 80, 60, 70, 80, 60, 70, 80

B. 3 Rounds:

  40-30-20-10 reps of 

   Pullups

   Wall Balls (20/14)

 

Endurance 

2x

250 Single Unders 

Rest 1 minute

1000m Row

Rest 1 minute

1200m Run

Rest 1 minute 

Saturday

 

A. Snatch Ext + Muscle Snatch + OH Squat

 5 sets

 50, 55, 60, 60, 60%

B. Snatch

7x2

60, 65, 70, 75, 80, 80, 80

C. Clean + Jerk

  7x2

60, 65, 70, 75, 80, 80, 80

 

10am 

Mr Joshua OR

10 Rounds of:

6 Strict Pullups

7 Box Jumps (24/20)

8 DB Power Snatch (45/30)

 

Mr. Joshua

 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr. Joshua"

5 Rounds:

400m Run

30 Anchored Abmat Situps

15 Deadlifts (250/175)

30 minute cap

Wednesday

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A. Every 2 minutes for 5 rounds:

Deadlift     

8x60, 6x70, 4x75, 4x75, 4x75

B. 15 minute AMRAP:

     15 Pullups

     200m Run*

     15 Toes to Bar

     200m Run

*run is worth 15 "reps" 

Monday

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A. Every 2 minutes for 6 rounds:

    2 Push Press + 2 Push Jerk 

B. 10-9-8-7-6-5-4-3-2-1

    Power Clean + OH (95/65)

    *30 Double unders after each set of clean + jerks 

 

Endurance 

2 Rounds:

10 minute Row

Rest 1 minute

1 Mile Run (in 10 minutes or less) 

Rest 1 minute 

Saturday

A. Snatch Ext + Muscle Snatch + Power Snatch

       7 Sets, building 

B. Clean Ext + Power Clean + Jerk

       7 Sets, building 

C. Split Press

      5x5

 

10am 

4 Rounds:

400m Run

100 Double Unders

15 Pullups 

Friday: Coe

 Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover

10 Rounds:

10 Thrusters (95/65)

10 Ring Pushups 

25 minute CAP

Thursday

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A. Every 2 minutes for 6 rounds:

    Deadlift x 4 @60, 65, 70, 60, 65, 70%

B. 12 minute AMRAP:

    25 Deadlifts (205/135)

    25 Ring Dips

    25 KB Swings (53/35)

    25 Wall Balls (20/14)

Wednesday

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A. EMOM 12

1. 30s L-sit

2. 10 Good Mornings 

3. 12 Single Arm OH Walking Lunge Steps*

In round 1 use the right arm, round 2 the left and so on. 

B.  20 Pullups

     80 Double Unders 

    20 Pullups 

     800m Run

   20 Pullups 

    80 Double Unders 

   20 Pullups 

Monday

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A. Every 2.5 minutes for 4 rounds:

     Press x 8 @55,60,65 and 65+%

B. 3 Minute AMRAP:

    15 Burpee Box Jump Overs (24/20)

    15 Cal Row

Rest 3 minutes

  3 Minute AMRAP:

  15 Wall Balls (20/14)

  15 Toes to Bar

Rest 3 Minutes

3 Minute AMRAP:

15 OH Walking Lunges with plate (25/15)

15 Pullups 

 

Endurance 

3 ROUNDS: 

400m Run (hard pace)

Rest 3 minutes

600m Run (moderate)

Rest 2 minutes

800m Run (easy

Rest 1 minute