1.9.10 SATURDAY Strength: Shoulder Press 7…7…7…7…7 Skill: Clean N Jerks Metcon: "Life" Run 1 Mile 45 Wall Balls Bike 1 Mile 40 Deadlifts… 155 pounds... Read More
1.7.10 FRIDAY Strength: Weighted Pull Ups 8…7…6…5…4…3 Auxiliary: 5K Run Skill: Double Unders Metcon: "GONE IN 30 SECONDS" 3 Rounds of: 30sec Push Ups Rest (30sec)... Read More
1.6.10 WEDNESDAY Strength: Deadlift 3…3…3…3…3 Skill: Single arm CnJ Auxiliary: 30…20…10 GH Sit Ups/ GH Back Extension Metcon: "GET TO THE CHOPPA!!" 15 Left Arm CnJ… 95... Read More
1.5.10 TUESDAY Strength: Hang Cleans 6…5…4…3…2…1 Skill: Thrusters Auxiliary: 2K Row Metcon: "SUFFOCATION" 100 Thrusters 80/45 pounds At the top of every minute perform 3... Read More
1.4.10 MONDAY Strength: Front Squats 5…5…5…5…5…5…5 Auxiliary: 3K Run Metcon: "BARBARA" 5 Rounds of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air... Read More
1.2.10 SATURDAY Strength: Clean n Press 3…3…3…3…3…3 Skill: HSPU's (handstand push ups) Metcon: 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 of: 2 pood… KB Swings/ HSPU's For Time Auxiliary: 100 GH... Read More
12.31.09 THURSDAY Strength: DB Bench Press 8…8…8…8…8 Skill: OHS (overhead squats) Metcon (Metabolic Concentration): "HAPPY NEW YEAR 2010" 5 Rounds for time of: 20 Pull Ups/... Read More