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SATURDAY 200613

Warm-up

200m Jog
Coaches Choice for the day


Emily Partner style (Fitness)

30 min AMRAP of….

Emily

30 hops over the dumbbell
15 Ring Rows
30 squats
100-m sprint

The format is partner 1 goes a full round then partner 2 goes when partner 1 gets back from the run.


Emily- Partner style (Performance)

30 min AMRAP of….

Emily

30 double-unders
15 pull-ups
30 squats
100-m sprint

The format is partner 1 goes a full round then partner 2 goes when partner 1 gets back from the run.


Emily- Hero Description

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


At Home – Double Trouble

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press

Rest 3 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press


Mobility

LAX to Feet
Roll calves and posterior on a roller
Roll out Lats

Read more

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