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Week 9 | 2018

Week 9 | 2018
Partner Spotlight: EXO MOUNTAIN GEAR How to Load a Pack for training: Monday 3/5/2018 1. Back Squats, warm up 135x10, 185x10 2 Rounds: 225x8, rest 1 minute 245x6, rest 1 minute 275x4, rest 3 minutes 2. Squat Snatches Touch and Go 95x5,115x5,135x4,155x4,175x3 3. 5 Rounds for time: 50' Handstand Walk 5 Ring Muscle Ups 5 Squat Snatches 155# | 14:57 Tuesday 3/6/2018 1. TEAM of 3 For Time: Only 1 person working at a time 120 Calorie Assault Bike 75 Thrusters 95# 10 Legless Rope Climbs 120 Calorie Assault Bike 75 Snatches 115# 10 Legless Rope Climbs 120 Calorie Assault Bike 75 C&J 135# 10 Legless Rope Climbs | 33:19 2. Accessory 3 Rounds Not for time: 10 Reverse Hypers 10 GHD Leg Raises 1 Arm DB Push Press x10 Each Arm 60# Wednesday 3/7/2018 1. Running Intervals on TRUEFORM treadmill :30 second walk | :30 second Run for 20 minutes Thursday 3/8/2018 REST DAY Friday 3/9/2018 18.3 2 rounds for time (14 minute time cap): 100 dubz 20 OHS 115# 100 dubz 12 ring muscle ups 100 dubz 20 DB Snatches Alternating 55# 100 dubz 12 bar muscle-ups | 690 reps Saturday 3/10/2018 1. Moved 9 loads to the storage unit (we sold out house) 2. Partner Workout: 20 Min AMRAP 10 rounds each: 200m run while partner does max effort calories assault bike ...remaining time max reps of chirpees (5 per person then switch) Score: 182 cals on the bike and we did 84 chirpees total. ElkShape Partners Bohning Archery Caribou Gear Game Bags Hoyt Achery Mtn Ops Vortex Optics Exo Mountain Gear Option Archery Easton Archery Sitka Gear FHF Gear OnXmaps Elk Shape Youtube Channel Elk Shape BOOK Phelps Quality Game Calls

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