MONDAY 1-11-15

If you weren't able to attend the last seminar, make sure you sign up for this one.  Bring a friend and share the awesome.

https://www.eventbrite.com/e/nutrition-seminar-learn-how-to-fuel-your-body-to-look-and-perform-better-tickets-20235461811

 

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Weightlifting:15min

try to go heavier than last week

  • All: Overhead Squat

Form: 4x8
Con/Int: 4x3

Metcon:10min

  • Form: Metcon (Time)

21 OHS
42 Jumping Pullups
15 OHS
30 Jumping Pullups
9 OHS
18 Jumping Pullups

  • Con: Metcon (Time)

21 OHS (95/65)
21 Pushups
15 OHS
15 Pushups
9 OHS
9 Pushups

  • Josh (Time)

21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

To learn more about Josh click here