Feb 11, 2016

Strength:
12min Alt EMOM:
Odd- 5 push jerks
even - 30sec jumping rope

Metcon:
21-15-9
Goblet squats
T2B (v-ups sub)

Feb 9, 2016

strength:
5x3 push press

Metcon:
3rds, 1 min at each station
Rowing
KB swings
Burpees
Rest

Feb 6, 2016

Strength:
5x5 Front Squats

Metcon:
21-15-9-6-3
Deadlifts
Wallballs

Core (if extra time): 25 partner medball sit ups

Feb 4, 2016

Strength:
5x3 shoulder press

Metcon:
10 min AMRAP
15 wallballs
12 KB deadlifts
9 pull ups

Feb 2 2016

warm up: shuttle sprint relays

Skill: handstand push ups

Metcon: 15-12-9
Wallballs
Handstand push-ups
Burpees

January 21 2016

Warm up: dodgeball

Skill: t2b

Metcon:
15-12-9
Thrusters
T2b

January 19, 2016

Warm up: up and back in gym:
High knees, butt kicks
Inch worms, bear crawls
Side shuffles, karyoka
Burped broad jumps, etc

Strength:
5x5 push press

Metcon:
10min AMRAP
15 KB swings
15 burpees