7-30-13

Warm Up: 3x 1 min row, 15 jumping ring dips, 10 shoulder passes

Strength: 3x5 overhead squats

Metcon: 21-15-9

              Ring dips

              Wall balls

7-25-13

Warm Up:  3 x 1 min Row, 10 Good Mornings, 10 Jumping Air Squats

Strength: 12x1 Deficit Deadlifts at 10# heavier than last week every 30 seconds

MetCon: Mini Nicole
              10 Min Amrap
              1 Parking Lot Loop
              Max Pull Ups
              Record Total Number of Pull Ups in 10 Minutes

7-23-13

Warm Up: 3x 1 min base jumps, 10 shoulder passes, 10 air squats against wall

Strength: 1 back Squat and back jerk every 30 seconds for 5 mins

MetCon: 7 Min AMRAP
               10 53/35# KB Swing
               10 Box Jump Overs

7-19-13

Warm up: 1 min base jumps 10 shoulder passes 15 burpess

Strength: 2 snatches emom 10 mins first from hang second from floor no regrip

MetCon: 5 rnds for time

               10 dead lifts (115/76)

               1 60m shuttle sprint (5m, 10m,   15m)

7-18-13

Warm Up: 3x 1min Row, 15 Good Mornings, 10 Jumping Air Squats

Strength: Strength: 3x5 deficit deadlifts (stand on two wood plates) add 10# from last week

MetCon: 21-15-9
              Overhead Squats (95/65)
              Chest to Bar Pull Ups

7-16-13

Warm Up: 3x parking lot loop, 10 air squats, 10 jumping ring dips

Strength: 3 front squats emom for 8 mins first one is a squat clean

MetCon: 8 min AMRAP

               5 ring dips

               10 sit-ups

                30 double unders

7-13-13

Warm Up: 3x 1 min row, 15 Air Squats, 15 Shoulder Passes

Strength: 2 Clean and Jerk EMOM for 10 Mins start at one weight and try to add weight every 2 mins

MetCon: Chipper For Time
               10 HSPU
               20 Pull Ups
               30 Kettlebell Swings (53/35)
               40 Walking Lunges with Plate overhead (35/25)
               50 Double Unders

7-11-13

Warm Up: 3x Parking Lot Loop, 10 Good Mornings, 10 Push Ups

Strength: 3x5 deficit deadlifts (stand on two wood plates)

MetCon: 4 Rnds For Time
              5 Clusters (95/65)
              400m Run

7-9-13

Warm Up: 3x 1 min base jumps, 15 air squats, 10 Shoulder Passes

Strength: Max Height Box Jump (3 attempts after warm ups) and Max Broad Jump (3 attempts after warm ups)

MetCon: For Time
                10 to 2 Ground To Overhead (115/85)
                 2 to 10 Lateral Over the Bar Burpees
                 Exp: 10 G2O, 2 Burpess
                         8 G2O, 4 Burpees

7-2-13

7-2-13

Warm Up: 3x Parking Lot Loop, 10 Against Wall Overhead Squat w/ PVC, 10 inch Worms

Strength: Back Squat 4 reps at 70% Max EMOM for 10 Mins

MetCon: 21-15-9
                Pull Ups
                Alt. Lunges with Plate Overhead (35/15)
                Ab Mat Sit Ups