Hero Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads,
Strength + MetCon Shoulder Press (Weight) Strict Press Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Deadlift (Weight) Deadlift Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Metcon (Time) 4 Rounds for Time: 100ft Bear Crawl 15 Goblet Squats(53/35) 25 Double Unders Rx+
Warrior Women Wednesdays Metcon (Time) 5 Rounds: 30sec Hollow Hold 10 Plate Deadbugs (25/10) 20 Shoulder Taps Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band,
Strength + MetCon Back Squat (Weight) Back Squat: Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 100m Farmers Carry (53/35) 15 Box Jumps (24/20) 10 Overhead Plate Walking Lunges (45/25) 5 Toes to Bar Warm-up Accessory Cash Out: – 2min Assault
Monday Madness Metcon (Time) For Time W/Partner: 800m Run 20 Cleans (135/95) 20 Burpee over Bar 20 Front Rack Lunges (135/95) 20 Burpee over Bar 600m Run 40 DB Snatches (L) (35/25) 40 PVC Sit Ups 40 DB Snatches (R) 400m Run 60 Wall Ball Shots 20/14 60 Burpees 200m Run 80 Cal Row Warm-up
