10-31-13

Warm Up: 3x 10 Burpees, Inch Worms, Walking Lunges

Skill: Double Unders

MetCon: For Time
              30 Double Unders
              12 Pull Ups
              25 Double Unders
              10 Pull Ups
              20 Double Unders
              8 Pull Ups
              15 Double Unders
              6 Pull Ups
              10 Double Unders
              4 Pull Ups
              5 Double Unders
              2 Pull Ups

10-29-13

Warm Up: 3x 1 min rowing, 10 good mornings, 20 Jumping Jacks

Strength: 5 min EMOM 3 Deadlifts @ 75%

MetCon: 4 Rnds For Time
              10 DB Push Press
              1 Shuttle Run 5, 10, 15, 20

10-24-13

Skill: Pistol Progressions

MetCon: 10 Min AMRAP
              12 Alt Pistols
              8 HR Push Ups
              4 Deadlifts 205/135

10-22-13

Warm Up: 3x 1 min row, 10 Shoulder Passes, 16 Walking lunges with side stretch

Metcon: 22 Mins
             Run 1 mile
             Set 1 RM Snatch w/ Remaining Time

10-15-13

Warm Up: 3x 1 min Row, 12 walking lunges, 12 inch worms

Strength: Back Squat 4x3

MetCon: 8 rnds of
               10 kb swings (53/35)
                75m Sprint
                next round starts after walk back

10-10-13

Warm Up: 3x Cone Drills, 10 Push Ups, 10 Air Squats

Skill: HSPU Progressions

MetCon: 16 Alt Tabata Rounds of
               HSPU
               Box Jumps


              

10-8-13

Warm Up: 1 min jumping jacks, burpee broad jumps, 10 ring rows

Weightlifting: 4x2 Push Jerk

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

             *** COMPARE TO 7-18-13

10-3-13

Warm Up: 3x 1 min row, burpee broad jumps the length of gym, 10 ring rows

Strength: 1 Rep Max Clean

MetCon: 3 400m Runs each run starts @ 4 min intervals

10-1-13

Warm Up: 3x 200m Run, 10 Air Squats, 10 Good Mornings

Strength: 3x Max Pull Ups and Ring Rows 2 min rest

MetCon: 10 Min AMRAP
               5 Deadlifts 155/115
               10 Burpees
               10 Knees to Elbow