Friday 24 October, 2014

Warm-up 250m Run 20 OH Pass Through 15 Push-up 10 Hollow rock 10 Iron Cross 10 Scorpion Then Spend 5-8 Minutes practicing Hand Stand or HSPU Strength Strict Press using 65% of 3RM complete 4×8 MetCon 21 – 18 – 15 – 9 Kettle Bell Swings Wall Ball Shots A & E:...

Thursday 23 October, 2014

Strength Back Squat using 65% of 3RM complete 4×8 Skill Approximately every 90 seconds: Rest more if needed. 12 Rounds – Clean & Jerk Complete 2 reps in each round. Ladies starting weight is 35 pounds Guys starting weight is 75 pounds. You will be adding...

Wednesday 22 October, 2014

MetCon In teams of two complete: Buy In – 100 Sit Ups (one partner working at a time) 4 Rounds (each) 400m row 400m run (One teammate runs while the other is rowing. Then switch. Each teammate will run 4 times and row 4 times) (one partner working at a...

Tuesday 21 October, 2014

MetCon “Filthy Fifty” (REVERSED) 50 DuB’s 50 Burpees 50 Wall Balls 20/14 50 Superman 50 Push Press 45/35 50 Knees to Elbows 50 Walking Lunges 50 Kettle Bell Swings 55/35 50 Jumping Pull Ups 50 Box Jumps 24/20 ** This SUNDAY In-House Competition athlete briefing...

Monday 20 October, 2014

Strength Deadlift using 65% of 3RM complete 4×8 MetCon 12 Min AMRAP 50 sit ups 40 air squats 30 push ups 20 pull up This Sunday is The Good, The Bad, The Ugly Everyone is welcomed. Please come and join us in having some in-house fun and competition. Even if you...

Saturday 18 October, 2014

MetCon In teams of two complete, Death By Power Cleans Min 0 – 10 @ 185/125 Min 11 – 20 @ 135/95 Min 21 – 30 @ 115/80 Min 31 – 40 @ 95/65 * only one teammate working at a time * * Weight should decrease every 10 Minutes...