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Hero Workout "Josh"



Hero Workout | "Josh"

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.

"Josh"

For time:
21 Overhead Squats (95/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

*3:00, 6:00, 8:15, 10:30, 11:45, and 13:00 rolling caps for this workout



Progressions for "Josh":

Life:

3:00 of Wall Facing Dumbbell Squats or Overhead Squats @33X1 tempo
3:00 of Ring Rows w/ a 3 sec. pause at RR2
2:15 of Wall Facing Dumbbell Squats or Overhead Squats @33X1 tempo
2:15 of Ring Rows w/ a 3 sec. pause at RR2
1:15 of Wall Facing Dumbbell Squats or Overhead Squas @33X1 tempo
1:15 of Ring Rows w/ a 3 sec. pause at RR2

Fitness:

21 Overhead Squats (65/45#) 
21 Pull-ups, Jumping Chest-to-Bar Pull-ups, or Ground Ring Rows *feet 1" from wall
15 Overhead Squats
15 Pull-ups, Jumping Chest-to-Bar Pull-ups, or Ground Ring Rows *feet 1" from wall
9 Overhead Squats
9 Pull-ups, Jumping Chest-to-Bar Pull-ups, or Ground Ring Rows *feet 1" from wall
*perform Front Squats (135/95#) if Overhead Squats are a "train wreck"

Performance:

21 Overhead Squats (95/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups

*3:00, 6:00, 8:15, 10:30, 11:45, and 13:00 rolling caps for this workout




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