11.7.13 THURSDAY warm up– 3x500m Row (rest as needed between efforts) Strength: 3×5 Shoulder Press Olympic: 3×5 Power Snatch Unbroken @ 75% Skills Practice: 5×1... Read More
11.6.13 WEDNESDAY warm up– 100 cals Airdyne Strength: 3×5 Deadlift Metcon: 3 Rounds of: 12 Deadlifts…315/225 60 Double Unders For Time Running: 5x400m Sprint (3min... Read More
11.5.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: 3x20m Hand over Hand Rope Sled Pull Olympic: 3×5 Hang Squat Clean (singles @ 70%) Gymnasty:... Read More
11.4.13 MONDAY warm up– 800m Jog Strength: 3×5 OHS 3×5 Bench Press Olympic: 10min EMOM of: 2 Clean n Jerk (touch n go @ 80%)... Read More
11.1.13 FRIDAY warm up– 5min Airdyne Strength: 3×8 Weighted Pull Ups 3×8 Good Mornings Metcon: 15…10…5 of: Med Ball Slams…80/60 HS Walk (meters) For Time... Read More
10.31.13 THURSDAY warm up– 10 SDL, 10 MS, 10 HSS, 10 OHS…45/15 Strength: 3×8 Ring Dips Olympic: 5×3 Heaving Snatch Balance @ 75% Metcon: 4... Read More
10.30.13 WEDNESDAY warm up– 300 Double Unders Strength: 4×8 Landmine Rotations Metcon: 9min AMRAP of: 18 Back Squat…115/75 14 Chest to Bar Pull Ups 10... Read More
10.29.13 TUESDAY warm up– 10DL, 10HC, 10HSC, 10PJ…45/15 Strength: Bench Press 4×8 Olympic: 5×3 Hang Cleans @ 75% unbroken Metcon: 2000m Row (every 2min, 6... Read More
10.28.13 MONDAY warm up– 800m Jog Strength: 4×8 Front Squats Metcon: 12min AMRAP of: 16 KB Swings…97/70 8 Burpees over KB 16 Toes to Bar... Read More