Saturday 180421 Run, Pull Ups, Push Ups, Squats

Warm Up:
A.3 sets :20 Active hollow hang
B. 3x8 Scap Pull Ups
C. 3x10 Beat swings

Pull Up Progressions
L1: 3x 1 MIN AMRAP Ring Rows ;rest :90 in between efforts
L2: 3x 1 MIN AMRAP Strict Pull Ups; rest :90 in between efforts
L3: 3x 1 MIN AMRAP Strict C2B; rest :90 in between efforts
L4: 3 X 1 MIN AMRAP Strict Weighted C2B 20/10

“Body Armor is coming”
15min AMRAP
400m Run
25 Pull Ups
50 Push Ups
75 Squats
*With a weighted vest 20/10

Friday 180420 Row, TTB, Front Squat, Box Jump Over

In 8 mins only:
2 Mins T Spine Rollout with Overhead Barbell
25 Snow Angels with light band
25 Hollow PVC lat press downs
15 Rack Assisted OHS with :03 pause at bottom
Monster Walk 10 steps each way
Snatch Warm up:
-HH Snatch Pull
-HH Power Snatch
– Snatch Balance
-HH Squat Snatch
– Hang Snatch
*Use appropriate weight based on ability: 45/35/15/PVC
Hang Snatch
*in 15 MINS

“Amrap 5th”
3 Times through for reps/Cals:
1 MIN Cal Row
:30 Rest
:30 Rest
1 MIN Cal Row
:30 Rest
1 MIN AMRAP Front Squat 155/105
:30 Rest
1 MIn AMRAP Box Jump Over 20/16
Rest 2 Mins

-24 Min TOTAL

Thursday 180419 Jag 28

Mark ‘Jag 28’ Forester

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Jag 28
For time:
800m Run
28 KB Swings 70/53
28 Strict Pull Ups
28 KB Clean and Jerk
28 Strict Pull Ups
800m Run

Wednesday 180418 Double Unders, DB Snatch, DB Squat

1X through:
2 mins Banded External Rotation Stretch
2 mins Couch Stretch or Half kneeling Glute flexes
2 mins Rack Assisted Squats and hip rotations

90/90 Reaches 20 each side; slow and controlled
KB Front Rack Reverse Lunge
rest 2 mins between each set

“One training ”
40 Double Unders
12 DB Snatch 50/35
12 DB Squats
rest 2:30 mins
*score slowest round

Tuesday 180417 Deadlift, Burpee

2 Times Through
1 Min T Spine Rollout
1 Min T Spine Chicken Wing Rotations
1 Min Shoulder Extension Stretch

2 Min Scapular/anterior compartment/lat smashing with Lax ball
L1: 3x 1 MIN AMRAP Push Ups ;rest :90 in between efforts
L2: 3x 1 MIN AMRAP Pike Press; rest :90 in between efforts
L3: 3x 1 MIN AMRAP SHSPU; rest :90 in between efforts

“Gameday ish”
12 UB Deadlift 225/155
9 BF Burpees
*Each time the bar is set down add another BF burpee to the set of (