Hang Clean 3 x 5
Clean and Jerk – Find new max
Then…
Sand Bag Walk – 5 Minutes
AJK x 30
Side Plank 2 x 30″
Balance 2 x 30″

Ft. Squat 5/5/3/2/2/2
Then…
Sled Drag (fw/bw=1) x2
Ring Dips x 6
Box Jump Switch x 12
4 Rounds
Then…
Ring L-Sit 4 x max effort

Sumo Stance Dead Lift 5/5/3/2/2/2 (Work up to 90%)
Then…
Squat Clean (60% of max) reps of 21-15-12-9
Ring Plank Holds 45″ (Perform plank btween squat clean sets)

Hang Clean 5/5/3/3/3
Dead Lift 5/5/3/2/2/2
Push Press 5/5/3/2/2/2
Then…
Hollow Rock x 20
KB Farmers Walk x 4
4 Rounds

Dead Lift 5/5/3/2/2
Push Press 5/5/3/2/2
Bench Press 2 x 5 standard grip, 2 x 5 narrow grip
Monster Walks (aka, lat band) x 6
Ab- Mat Sit Ups x 100

BomberFit for Wednesday February 15th, 2012

Hang Clean 3 x 5
Squat Clean 5/5/3/3/2/2 (Work up to 90% of max)
OH Squat 3 x 5
Then…
Pull Ups x 6
Push Ups x 6
6 minute AMRAP

Did you see that Whole 9 will be putting on their ROCKIN’ Nutrition workshop April 7th in SLC? No, well check it out, I’m going and it’s only $100.00!

BomberFit for Tuesday February 14th, 2012

KB Swing x 22
Box Jump x 22
Run 400 meters
Burpees x 22
Wall Ball x 22
4 Rounds

BomberFit for Monday February 13th, 2012

Dead Lift
Push Press
Sets of 5/5/3/3/2/2 (work up to 90%)
Then…
Jump Rope 100/80/60/40/20
Ab-Mat Sit Up 50/40/30/20/10

Did you see that Whole 9 will be putting on their ROCKIN’ Nutrition workshop April 7th in SLC? No, well check it out, I’m going and it’s only $100.00!

BomberFit for Saturday February 11th, 2012

Hang Clean 5/5/3/3/2/2
Dead Lift 5/5/3/3/2/2/2
Push Press 5/5/3/3/2/2
Then…
Wall Ball x 100
Death March x 4
Lat Band x 6
T2B x 40

BOMBERFIT for Friday February 10th, 2012

Met Con Friday

How FAST can you complete the following?
Air Squat x 120
Push Up x 80
Box Jump x 100
Ab-Mat Sit Up x 105
Ball Slam x 120
Hollow rock x 100