ADDRESS

568 Ferry Street 

Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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Monday 09-30-2019

Fight Gone Bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest

Friday 9-21-19

400 m run Then 9 rounds 9 T2B 9 overhead squats 95/65 9 KBS 1.5/1 9 push jerks 95/65 9 burpees 400 M run to finish

Wednesday 9-18-19

10,9,8,7,6,5,4,3,2,1 10 KB snatches walk across gym complete 10 goblet squats. Walk back across gym complete 9 KB snatches walk across gym and complete 9 goblet squats. Repeat until you reach 1 rep of each.

Friday 9-13-19

"Terrible Tens" 10 RFT 10 weighted Lunges 1.5/1 10 AB mat sit ups 10 goblet squats 1.5/1 10 hand release push ups

Wednesday 9-11-19

Wednesday 9-11-19 4 min AMRAP 250 m. Row ME-STO 115/85 4 min AMRAP 200 m run ME-deficit pushups 4 Min AMRAP 200 DU ME-pull ups

Thursday 9-12-19

5 RFT 10 Medball situps 10 broad jumps 10 mountain climbers (2 count) cashout: 30 sandbag cleans 75/55

FRIDAY 9-6-19

With a partner ( 1 works 1 rests) 25 min AMRAP 5 snatches 95/65 5 T2B 5 box jumps 24/20