Friday, June 14th, 2019

June 14, 2019

3 min Z1

+

Banded stretching

+

Coach leads group through:

90 on/:30 Rest & Rotate
Row or Ski
Strict Dumbbell Press
AB
Air Squats

x 2 rounds

 

then:

 

Take 15 mins to build to a Heavy Set of 3 Thrusters - from the floor.

+

25 Thrusters (95/65)
400 Meter Run (400m is down the street to the CVS - halfway down the length of the building and back.)
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)

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Thursday, June 13th, 2019

June 13, 2019

Dedicated to U.S. Sgt. Zachary D Tellier a combat infantryman with the 4th squadron, 73rd Regiment, 4th Brigade Combat Team, at Fort Bragg. Died in 9/29/07 of wounds sustained while on a ground patrol in Afghanistan.

3min Z1

+

Banded stretching

+

Gymnastics

then:

 

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Air Squats

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Wednesday, June 12th, 2019

June 12, 2019

3min Z1

+

Banded stretching

+

Coach leads group through:

15 Banded good mornings

20 step walking lunge with thoracic twist

5 Negative Push-Ups (7 second count on the way down)
20 alternating shoulder taps

x 2 rounds

 

then:

 

A1. KB kickstand dead lift x10/side x 5 add weight from last week

A2. Back elevated banded hip thrusters x10-15x5 (elevate shoulders and back on a bench)

B1. Hollow Rocks x20x2

B2. Powell Raise x10/side x 2

+

10-8-6-4-2
Clean and Jerks (155,105) (135/95) (115/75)
Burpee Pull-ups (scale up to burpee bar muscle ups) (scale down to burpee box jump, jumping pull up.)

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