Monday, September 29, 2014

Sep 30

September has been a great month for PRs!!

Strength
3 x ME Ring Dip
3 x 3 High Box Jump

MetCon
8:00 Alt. Tabata
KB Swing
Sit Up

Sunday, September 28, 2014

Sep 29

Strength
4 x 3 Back Squat

MetCon
3 Rounds of:
400m Run
21 Hang Power Snatch (75/55)
12 C2B Pull Up

Wednesday, September 24, 2014

Sep 25

Strength
3 x 1:00 Handstand
3 x 1:00 L-Sit

MetCon
12:00 AMRAP
2 Muscle Up
3 Wall Climb
6 Up-Downs

Tuesday, September 23, 2014

Sep 24

Strength
5 x 1 Power Jerk

MetCon
3 Rounds of:
400m Run
20 Deadlift (145/100)
20 Push Up
10 Deadlift 
10 Push Up

Monday, September 22, 2014

Sep 23


Strength
3 x 5 WT Pull Up

MetCon
10:00 AMRAP
10 OH Lunge (45/25)
10 K2E

Sunday, September 21, 2014

Sep 22

Strength
4 x 2 Clean

MetCon
Team of 2 - 15:00 AMRAP
3 Power Clean (185/125)
7 Box Jump (24/20)


Thursday, September 18, 2014

Sep 19


A. OHS - Max
B. 3 x 3 OHS @ 70%
C1. 3 x Alt Front Rack Lunge (:30 Rest)
C2. 3 x 10 Burpee (:30 Rest)