Hero Friday March 31

imageJeremiah Wittman | Age 26 | Darby, Montana

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Thursday March 29

EMOM Thursday

Warmup:
Foam roll.
2 x (10 air squats 10 push-ups 10 sit-ups 10 mountain climbers).
PVC work.

EMOM 21 min:
1 – 3 squat cleans
2 – 6 T2B (12 knee raises)
3 – 10 WallBalls

Wednesday March 29

Wednesday Run run

Warmup:
3 min partner medball toss.
Cross the gym: bear crawl, broad jump.
2 X (30 jumping jacks, 20 sit-ups, 10 push-ups).
10 min DU practice – jump high slow rope

5 rounds:
200 m run
max effort pull-ups (if you drop off the bar you are done)
Score = time, total # of pull-ups

Tuesday March 28

Heavy Tuesday

Warmup:
Foam roll.
2 x (10 air squats 10 push-ups 10 sit-ups 10 mountain climbers).
PVC work.
EMOM 8 min: 4 DL 4 burpees

OHS: 3-3-3-3-3
Lighter ones from the ground heavier from the rack

Monday March 27

Monday

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
PVC work.
Review snatch for….
EMOM 5 min:
1 snatch grip DL
1 hang power snatch
1 hang squat snatch
2 OHS

WOD AMRAP 12 min:
12 sit-ups
15 air squats
9 ring dips

Thursday March 23

Thursday

17.5 chatter…so no dumbbell thrusters or double unders today. You know how we roll. Easy EMOM. Keep the weight low on the Bears and work through the box jumps.

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
PVC work.
Walk through Bear complex with PVC and MT bar.

EMOM 21 min:
1 – 3 Bear complex
2 – 6 evil wheels
3 – 6 box jumps + 1

Tuesday March 21

Tuesday

Warmup:
Foam roll.
2 x (10 air squats 10 push-ups 10 sit-ups 10 mountain climbers).
PVC work.
Review power clean + front squat w PVC.
EMOM 8 min: 1 power clean + 3 front squats.

4 rounds:
20 KB SDLHP
20 hand release push-ups

Monday March 20

Monday

Warmup:
Foam roll.
Lunges, bear, inchworm, high kicks.
25 squats.
20 situps.
15 push-ups.
PVC work.
10 minutes handstand / handstand walk practice.

10 min AMRAP:
20 DUs
10 situps
5 power snatch (75#/55#)

Thursday March 16

Thursday

Warmup:
Foam roll.
Bears, lunges, inchworms.
10 Wallballs
10 situps
10 squats.
PVC work.

EMOM 21 min:
1 – 6 push press
2 – 6 broad jumps
3 – 6 length of gym sprints

Heavy Wednesday March 15

Heavy Wednesday

Warmup:
50 jumping jacks.
Cross the gym: inchworms + bear crawls.
Glute activation 20 X squats, fire hydrants, bird dogs.
PVC work.
Back squat review.

Back squats: 3-3-3-3-3.
Remainder of time is goat work.