Saturday - 050714
Skill: Kettlebell Clean Metcon: "300" 25 Pullups 50 DeadLifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (Demo) 50 1-arm Kettlebell Clean & Press (#24/12) 25 Pullups
Latest
Friday - 040714
Skill: HSPU Strength: Power Clean 3-3-3 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: Power Clean (#60/35) HSPU
Thursday - 030714
Skill: Tripple/Double/Single Unders Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 15min of: 2 Strict Chest-to-bar 4 Burpees 6 Hand Release Push-ups 8 Kettlebell Swings (#32/16) 10 Jumping Lunges 12 Situps
Wednesday - 020714
Strength: Push-Press 5-5-5-5-5 Metcon: 7 Rounds for time: Run 200m 5 Power Cleans (#60/40) 10 Box Jumps 15 Pushups
Tuesday - 010714
Strength: DeadLift 5-5-3-3-3 Metcon: "Karen" For time: 150 Wallball Shots (#10/6)
Monday - 300614
Skill: Hand Stand Strength: Back Squat 3-3-3-3-3 Metcon: With a single Kettlebell (Rx' #32/16) perform: Tabata Kettlebell Swings Tabata Kettlebell Sit-ups Tabata Goblet Squat Tabata Burpees
Sunday - 290614
Skill: Pick your weakness and work on it for 15min Strength: Strict Pullups - 3 sets of MAX unbroken reps (rest 2min between) Metcon: AMRAP in 10min of: 8 Pushups 6 Toes to bar 4 Front Squat (#60/40)
Saturday - 280614
Strength: Floor Press 5-5-5-5-5 Metcon: 4 Rounds for time: 12 Pullups 15 Wallball Shots (#10/6) 17 Kettlebell Swings (#32/16) 200m Run
Friday - 270614
Skill/Strength: Hang Power Snatch 1-1-1-1-1 (Demo) Metcon: 30 Thrusters (#43/30) 10 Box Jumps 8 Ring Dips 20 Thrusters (#43/30) 20 Box Jumps 8 Ring Dips 10 Thrusters (#43/30) 30 Box Jumps 8 Ring Dips
Thursday - 260614
Skill: Box Jump - 15min to establish highest jump Strength: Power Clean 2-2-2-1-1-1 Metcon: AMRAP in 12min of: 10 Burpees 25 Double-unders
Wednesday - 250614
Strength: Back Squat 5-4-3-3-3 Weighted Pullups 5-5-5 Metcon: 4 Rounds: Run 400m 14 Deadlifts (#100/65) 12 Atomic Situps (#20/10) (Demo)
Tuesday - 240614
Skill: Hang Squat Clean Strength: Hang Power Clean 3-3-3-3-3 Metcon: Complete as many rounds as possible in 12 minutes of: 12 Push Press (#50/35) 12 Chest to bar 12 Pistol Squats (or 24 air-squats)