Wednesday, July 30, 2014

July 31


Strength
4 x 3 Deadlift (Med Wt)

MetCon
Can be done in any order:
500m Row
Rest
60 Cal on AirDyne
Rest
150 Double Unders
Rest
800m Run

Rest 3-5min between each.

Tuesday, July 29, 2014

July 30

Skill Work
Headstand

Strength
3 x ME HSPU

MetCon
4 Sets of:
20 Push Up
15 Box Jump Over
10 K2E
2:00 Rest

Monday, July 28, 2014

July 29

Thank you Keith and Lindsay for hosting EST's past Social at your place! We had a great time!

Strength
4 x 1 Hang Clean + 1 Front Squat

MetCon
3 Rounds of:
10 Front Squat (155/105)
10 Burpee

Sunday, July 27, 2014

July 28

Strength
4 x 3 Press

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing (1.5/1)
12 Pull Up

Thursday, July 24, 2014

July 25

EST social gathering will be over at Keith and Lindsay's at 6pm!!

5 x 1 Snatch Pull + Hang Snatch
3 x 3 Back Squat
3 x 10 GHD Sit Up

July 24

Strength
4 x 3 Push Press + 1 Push Jerk

MetCon
5 Sets of:
30yd Left Suitcase Carry
30yd Right Suitcase Carry
60yd Shuttle Run
10 Clapping Push Up
2-3min Rest

Tuesday, July 22, 2014

July 23

Fran going down on Monday!

Strength
5 x 1 Hang Clean + 1 Clean

MetCon
3 Rounds of:
15 Hang Power Clean (135/95)
1:00 Rest

Cash Out
1:00 Max Cal Row

Social Gathering this Friday will be at Keith and Lindsay's Place!