"Josh"

Strength:
Overhead Squat
5-5-5-5-5

Workout:
”Josh”
21 Overhead Squats (95/65)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Extra Credit:
3 Rounds
15 Banded Good Mornings
15 PVC Pipe Sit Ups

Recovery:
Bully Stretch
Banded Lat Opener

Up We Go

Skill:
Deadlift Review
& Work Up

Workout:
20 min As Many Reps As Possible
8 Deadlift (225/155)
2 Lateral Burpee Over Bar
8 Deadlift (225/155)
4 Lateral Burpee Over Bar
8 Deadlift (225/155)
6 Lateral Burpee Over Bar
8 Deadlift (225/155)
8 Lateral Burpee Over Bar
*Each person completes the same work
before moving Up.
**Increase Burpee Reps by 2 Every Round

Extra Credit:
3 Rounds
10 Banded Hamstring Curls
15 GHD Sit Up

Recovery:
Foam Roll Lower Body
Straddle Stretch

Carried Away

Skill:
Sandbag Over Shoulder

Workout:

8 min As Many Reps As Possible
5 Burpees
5 Sandbag Over Shoulder
5 Burpees
*Alternate Rounds with Partner

Rest 4 min

8 min As Many Rounds As Possible
5 Burpees
20’ Sandbag Carry
5 Burpees
20’ Sandbag Carry
*Alternate Rounds with Partner

Extra Credit:
3 Rounds
1 min Wall Facing Handstand Hold
20 Single Leg Lateral Banded Kicks

Recovery:
Foam Roll Lumbar
Lacrosse Ball Roll Glutes

You Want Me To Do What?

Skill:
Double Under Progressions

Workout:
10 min As Many Rounds As Possible
200 Double Unders (300 Singles)
10 Front Squats (135/95)
20 Box Jumps (30/24)
10 Front Squat
20 Pull Ups
10 Front Squat
200m Run
10 Front Squat

Extra Credit:
3 Rounds
10 Barbell Hip Bridges
20 Single Leg Therapy Band Lateral Kicks

Recovery:
Couch Stretch
Butterfly Stretch

You Want Some Mo:
3 Rounds
600m Run
6 Power Snatch (165/115)

Double Nate

Skill:
Ring Muscle Up
Progressions and Modifications

Workout:
20 min As Many Rounds As Possible
4 Ring Muscle Up
8 Handstand Push Up
16 Kettlebell Swing (70/53)

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Extra Credit:
500m Ski Erg

Recovery:
Foam Roll Lats
Pigeon Pose

You Want Some Mo:
4 Rounds
3 Rope Climb
3 Wall Climb
Rest 2 min
*Work on Technique and Body Position. NOT for time