Monday 8/8/16 – Sunday 8/14/16

Summer Firebreather Part 2 WINNERS ARE!

Lantz  Stoltzfus

Mark Stone

Nicole Vogler

Tristan Vogler

Charla Henderson

 Danni Ertter

Judson Ayers

Celeste Schultz

Monday 8/8/16

5 Rounds for Calories

30 sec Row Sprint

Immediately following, 30 walking lunges

rest/walk 2 min

then,

3 attempts at max HS walk

rest 2 min between attempts

 

Tuesday 8/9/16

2 rft of:

800 meter run

12 muscle-ups

*round 1- rings, round 2- bar

 

Wednesday 8/10/16

5 rounds for load of:

12 deadlift

9 front squats

6 push press

20 sec overhead hold

*cannot break movements up

 

Thursday 8/11/16

Teams of 2

Amrap 20:

100 meter farmers carry 70/53

16 handstand push-ups

12 burpee box jumps 24/20

 

Friday 8/12/16

Amrap 4 of:

Wall ball shots 20/14, rest 4 min

Amrap 3 of:

Pistol Squats, rest 3 min

Amrap 2 of:

Squat snatches 95/65

 

Saturday 8/13/16

Teams of 2

-Row 4k

While partner 1 rows, partner 2 holds top of DL 115/75

-80 power cleans 115/75

While partner 1 does power cleans, partner 2 is in handstand hold

-80 pull-ups

While partner 1 does pull-ups, partner 2 is in active hang from pull-up bar

 

 

 Sunday 8/14/16

For time:

50 double-unders

40 GHD Sit ups

30 chest-to-bar pull-ups

20 push presses

10 overhead squats

20 push resses

30 chest-to-bar pull-ups

40 abmat Sit ups

50 double-unders

Men: 115lbs Women: 80lbs