Tuesday, August 25th, 2015
Warm-up:For 4 MinutesEvery 15 secondsJumping JacksSquatsJumping LungesHollow Body Rocks “Servais” For time:Run 1.5 milesThen, 3 rounds of:19 pull-ups19 push-ups19 burpeesThen,400-meter sandbag carry (heavy)1-mile farmers carry with 45-lb. dumbbells U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old […]
Tuesday, August 25th, 2015
Warm-up:For 4 MinutesEvery 15 secondsJumping JacksSquatsJumping LungesHollow Body Rocks “Servais” For time:Run 1.5 milesThen, 3 rounds of:19 pull-ups19 push-ups19 burpeesThen,400-meter sandbag carry (heavy)1-mile farmers carry with 45-lb. dumbbells U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old […]
Monday, August 24th, 2015
Skill:5 Minutes OTM 5 Burpee Box Jumps onto 24” plus height box(use a challenging height ) Split jerk 1-1-1-1-1-1-1 repsBetween reps 50 M Sled Pull – you pick weight Cool Down:Crossover Symmetry – Recovery
Monday, August 24th, 2015
Skill:5 Minutes OTM 5 Burpee Box Jumps onto 24” plus height box(use a challenging height ) Split jerk 1-1-1-1-1-1-1 repsBetween reps 50 M Sled Pull – you pick weight Cool Down:Crossover Symmetry – Recovery