Wednesday, January 28, 2015

Jan 29

Strength
10 x 1 Max Vertical Jump

MetCon
3 Rounds of:
800m Run
15 Box Jump Over

Tuesday, January 27, 2015

Jan 28

Strength
4 x 6 Good Morning

MetCon
3 Rounds of:
10 Hang Power Clean (135/95)
10 Shoulder to Overhead

Monday, January 26, 2015

Jan 27

Strength
5 x 4 Push Press

MetCon
10:00 Cindy
5 Pull Up
10 Push Up
15 Air Squat

Jan 26

A. Clean - Heavy Single
B. Max Rep Front Squat @ HS
C. 2:00 Broad Jump (6'/4') with 3 Burpee every 3 Jumps
D. AQAP:
20 KB Swing
4 x 100ft Run
20 KB Swing
2 x 100ft Run
20 KB Swing
1 x 100ft Run

Thursday, January 22, 2015

Jan 23

A. 5 x 3 Hip Snatch
B. 3 x 3 Snatch High Pull
C. 5 x :30 AirDyne Sprint / :30 Active Recovery

Wednesday, January 21, 2015

Jan 22

Strength
5 x 2 Hang Clean

MetCon
30 Shoulder to Overhead
30 Hang Power Clean
30 Back Squat
(115/75)

Tuesday, January 20, 2015

Jan 21

Strength
A1. 3 x 10e MB Twist and Throw
A2. 3 x 10e KB Clean

MetCon
4 x 400m Run (2:00 Rest)