Monday 04-01–2019

2 RFT 10 Turkish Get-Ups 1.5/1 20 Kettlebell Snatches 1.5/1 30 Goblet Squats 1.5/1 40 Kettlebell Swings 1.5/1 500 meter Row

Tuesday 03-26-2019

eight rounds of 20 seconds of work and 10 seconds of rest of (4:00) Tabata Row Tabata DU Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata

Wednesday 03-27-2019

3 Rounds: Run 200 m 10 KB Swings 2/1.5 10 Burpees 10 KB Swings 2/1.5 10 Burpees 10 KB Swings 2/1.5 Run 200m Rest 2:00

Friday 03-22-2019

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb.

Wednesday 03-13-2019

Skill: Rope climb complete 10 ascents WoD: 12:00 EOMOM 2 Shoulder Press, 4 Push Press, 6 Push Jerk @ 95/65 30 Double Unders

Thursday 03-14-2019

4:00 AMRAP 10 cal row 20 goblet squats 1.5/1 1:30 rest 4:00 AMRAP 10 KB snatches 1.5/1 15 weighted box step ups 1.5/1, 24” for all 1:30 rest 4:00 AMRAP 10 pushups 10 situps

Friday 03-08-2019

AMRAP 40:00 with a partner 100 DU (split reps) 10 Thrusters 135/105 (split reps) 20 HSPU (split reps) 10 SDHP 135/105 (split reps) 20 pull-ups (split reps)

ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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