“Deck Of Cards”
Hearts= Squat Thrusts
Spades= 4 Count Mountain Climbers
Clubs= Push ups
Diamonds= V-Ups
Joker= Surprise
0
ME Upper
Floor Press Work to a max 3.
Assistance
Band pushdowns 100 reps
Facepulls 60 reps
inchworm 120′
Metcon
15-12-9
Push press 95/65
Situps
Run 800m
50 Thrusters 45#
Run 400m
50 8 Count Bodybuilders
Run 1 Mile
DE Lower
Box Squats 8×2 55% add 40-60# chains
Assistance
GHR 4×12
Reverse Hyper 3×12
Banded good mornings 4×12
Metcon
3 Rounds
Run 200m
10 Pistols (5rt 5 lft)
We will be closed on Sat. and Mon. for the long weekend. See you Tuesday!
Hero Workout
“Hansen”
5 rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
ME Upper
2 Board Bench- work to a max 2
Assistance
Floor press 4×10
Dips 3×10
Facepulls 3×20
Metcon
4 Rounds
120′ bear crawl
30 Pushups (gaymes standard bro)
*add 20# of chain around neck, if your place has chains*
