HAPPY 2017! AND CONGRATS TO THE FOLLOWING FIREBREATHERS! You made it!!
Monica Delac Dodge
Lauren Williams
Lantz Stoltzfus
Ben Hudgins
Darron Meares
Grace King
Brianna McCluskey
Andrew Whitmire
Chris Powell
Charla Moore Henderson
Danielle Lisanti Ertter
Cricket Herman
Carrie Creech
Judson Ayers
Jason Armistead
Meghan Catalano
Tasha Haynes Griffin
Michelle McDonough
Octavia Andrews
Eric Alford
Jeff Devlin
Mike Butler
Rachel Montgomery
Jenn Reeves
Angela Young
MikeTefft
Gray Morgan
Monday 1/2/17
1.
Four Sets of:
20 Walking Lunges with KB/DB’s
Rest :60
:30-:45 Side Plank Hold
Rest :60
2.
For Time:
Power Snatch
1-2-3-4-5 155/105
KB/DB Single Arm Push Press 53/35
5-4-3-2-1 (each arm)
Tuesday 1/3/17
1.
Bench Press
5-5-5-5-5
2.
For Time:
10 Handstand Push-Ups
20 Toes-to-Bar
40 Double-Unders
10 Handstand Push-Ups
20 Toes-to-Bar
40 Double-Unders
10 Handstand Push-Ups
Wednesday 1/4/17
1.
Front Squat
5-5-3-3-1-1-1
2.
Tabata Pull-Ups
*Score = lowest round
Thursday 1/5/17
1.
Power Clean
3-3-2-2-1-1
2.
5-10-15-10-5 reps for time of:
Thruster 95/65
Burpee
Friday 1/6/17
1.
3 Rounds for Time of:
500 Meter Row or 400 Meter Run
12 BW Deadlifts
21 Box Jumps 20″
Saturday 1/7/17
1.
For Time:
80 Air Squats
40 Hang Squat Cleans 95/65
80 Push-Ups
40 Wall Ball Shots 20/14
80 Sit-Ups
Sunday 1/8/17
1.
Every 4 Minutes for 5 Rounds complete:
400 Meter Run
50 Meter Box Push