100923-101323Monday Small Town Girl EMOM x 30 1: 2 Power Cleans @70-80% 2: 10 DB Bench Press 3: :30 Plank 4: 14 Box Step Ups 5: 14 Alt Kettlebell (2) Gorilla Row 6: Rest TuesdayDinosaurs For time Run 600m 30 Wall Balls Run 500m 25 Wall Balls Run 400m 20 Wall BallsRun 300m 15 Wall Balls Run 200m 10 Wall Balls Run 100m 5 Wall Balls Cap=26 min Rx+ 30/20lbs Wednesday1 Split Jerk EMOM 12 *building in weight Temporary High 4 Rounds Not For Time:45 Wall Sit 100m Farmers Carry 200ft SB Carry Fitness (2) KB Front Rack Carry ThursdayWhere Do We Go From Here? Partner Workout Part 1 Every 5 Minutes x 3 Rounds 50 Double Unders (each) Then: P1: 15 Toe to BarP2: 8 Burpee Box Jump Overs (Switch once both are done) Part 2 Every 5 Minutes x 3 Rounds Run 200m (each) Then: P1: 15 Kettlebell Swings P2: 12/10 Cal Echo Bike Friday Snatch Every :90 x 8 sets 1 Hang Snatch + 1 Snatch Fitness: 4 DB (2) Hang Snatch Josh For Time: 21 Over Head Squats 95/65lbs42 Pull-Ups 15 Over Head Squats 95/65lbs 30 Pull-Ups 9 Over Head Squats 95/65lbs 18 Pull-Ups In honor of SSG Joshua Hager, United States Army, was killed Thursday, February 22 2007 in Ar Ramadi, Iraq.
Monday Small Town Girl EMOM x 30 1: 2 Power Cleans @70-80% 2: 10 DB Bench Press 3: :30 Plank 4: 14 Box Step Ups 5: 14 Alt Kettlebell (2) Gorilla Row 6: Rest TuesdayDinosaurs For time Run 600m 30 Wall Balls Run 500m 25 Wall Balls Run 400m 20 Wall BallsRun 300m 15 Wall Balls Run 200m 10 Wall Balls Run 100m 5 Wall Balls Cap=26 min Rx+ 30/20lbs Wednesday1 Split Jerk EMOM 12 *building in weight Temporary High 4 Rounds Not For Time:45 Wall Sit 100m Farmers Carry 200ft SB Carry Fitness (2) KB Front Rack Carry ThursdayWhere Do We Go From Here? Partner Workout Part 1 Every 5 Minutes x 3 Rounds 50 Double Unders (each) Then: P1: 15 Toe to BarP2: 8 Burpee Box Jump Overs (Switch once both are done) Part 2 Every 5 Minutes x 3 Rounds Run 200m (each) Then: P1: 15 Kettlebell Swings P2: 12/10 Cal Echo Bike Friday Snatch Every :90 x 8 sets 1 Hang Snatch + 1 Snatch Fitness: 4 DB (2) Hang Snatch Josh For Time: 21 Over Head Squats 95/65lbs42 Pull-Ups 15 Over Head Squats 95/65lbs 30 Pull-Ups 9 Over Head Squats 95/65lbs 18 Pull-Ups In honor of SSG Joshua Hager, United States Army, was killed Thursday, February 22 2007 in Ar Ramadi, Iraq.