Thursday, 3-19-15

Weightlifting P: Push Jerk (5×5)  F: Shoulder Press (5×5)   Metcon P: Metcon (Time) 4 rounds15 sto 115/7515 chest to bar pullups F: Metcon (Time) 4 rounds15 sto 95/5515 pull ups/ring [...]

Wednesday, 3-18-15

Weightlifting Deadlift (5×5)   Metcon P: Metcon (AMRAP – Rounds and Reps) 8 min amrap1 deadlift 315/1852 bar hop burpee1 deadlift4 bar hop burpee1 deadlift6 bar hop burpee [...]

Tuesday, 3-17-15

Weightlifting P&F: Thruster (7×2)   Metcon P: Metcon (Time) 30 thrusters 115/75rest 2 min35 thrusters 95/65rest 2 min40 thrusters 75/55 F: Metcon (Time) 30 thrusters 95/65rest 2 min20 [...]

Thursday, 3-12-15

Review Box Jump Technique Performance – Set a Max Heigh in Inches Fitness – 3 x 24 Step-ups P: Metcon (Time) 3 rounds for time: 40x Wall Ball #20/15 20x Box Jump 24″/20″ [...]

Wednesday, 3-11-15

Review technique and scales. 15 minutes Record best set Double-Unders (ME) Review Technique Performance – 10 min to establish Max Unbroken Reps   P: Metcon (Time) For Time: 50x Double [...]