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Danville PA, 17821

570-540-3325

hagermanab@gmail.com

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April 29, 2018

Strength:

Front Squat

3×10

WoD:

15:00 AMRAP

25 pull-ups

50 DU

100 overhead squats 45/35

50 box jumps

25 pull-ups

April 29, 2018

Strength:

STO

10-8-6-4-2

Curls:

5x 21’s

Clean:

3-3-2-2-1-1

April 29, 2018

WoD:

4 RFT

10 back squats 135/95

400m run

April 29, 2018

Skill:

Box Jumps

6-4-2-1-1-1-1

WoD:

6:00 AMRAP

5 DL 315/255

20 lateral bar hops

April 28, 2018

WoD:

AMRAP 26:00

5 sandbag cleans

10 KB Swings 2/1.5

20 Double Unders

April 22, 2018

Burn day:

1000m row

800m med ball run

100 DU

750m row

400m med ball run

75 DU

500m Row

200m med ball run

50 DU

April 22, 2018

Skill:

Pistols 10×2 each leg

and/or pistol progression 

Strength:

7x2

DL

Back squat

Warm up and GO HEAVY!!!

April 22, 2018

Strength/Skill:

-5×5 HSKU/HPSU

-HS walk skill work

WoD:

5 Rounds

:30 seconds max pushups

:30 seconds max situps

1:00 rest between rounds.

score = total reps

April 22, 2018

WoD:

5:00 ME burpees

2:00 rest

5:00 ME pull-ups 

2:00 rest

5:00 ME air squats

April 21, 2018

WoD:

100 DU

25 Toes to Bar

35 KB Swing (1.5/1)

45 STO (115/85)

35 KB Swing (1.5/1)

25 Toes to Bar

100 DU

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