Tuesday 070213

Tuesday

Q1 Warm Up

Run LONG

Pirate Yoga 2 x 11

Toe Touch III 2 x 5

OHS 3 x 5

Strengthen & Lengthen

Band Stretch Hip Flexor

Q2 Skill & Technique Tier 1

KB Snatch Test 5 min

53/35

Q3 Strength & Power

A1 BB Squat Jumps 4 x 10

A2 Force Treadmill Max Speed

A3 Sprint 4 x 10yd

B1 PRS/Push PRS/Split Jrk 4 x 2+4+6

B2 MB Reverse Hypers 3 x 5

B3 MB Soccer Throw In (L) 3 x 5e

Q4 MetCon Challenge Girl

Team Angie

Pull Ups 100

Push Ups 100

Sit Ups 100

Air Squats 100

Monday 070113

Monday

Q1 Warm Up

Run 200m

Jump Rope Tabata

Dynamic Flexibility

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Treadmill Test

        Women 8mph/8%

        Men  10mph /10%

Turkish Get Up (H) 3 x 2e

Q3 Strength & Power

A1 Pin Squats 10/8/6/4/2/20

A2 SL Lat Tire Jump 3 4 x 5e

B1 Bench 1/10/1/20/1/30

85/60/85/50/85/40%

B2 Sled Rope Pull/ Push/ Pull 4 x 10yds

Q4 MetCon Challenge Girl

Annie 50.40.30.20.10

Double Unders

Sit Ups

Saturday 062813

Saturday

Warm Up 3 rds

Run 200

KB Complex x 50

Plank 5 min

Couch Stretch

Skill & Technique

TRX Bul SS 3 x 5e

Lat Hurdle Run 3 x 2

KB Figure 8's 3 x 5e

Strength & Power

A1 Back Squat 1 x 20

B1 MB Partner Sit Up 3 x 10e

B2 Partner Res Run 3 x 2 x 10 yds

B3 Free Sprint 3 x 2 x 10 yds

MetCon Challenge Girl

Team Karen

Wall Ball 150

Friday 062813

Friday

Q1 Warm Up

Dynamic Flexibility

Pirate Yoga

Toe Touch III 2 x 5

OHS 3 x 5

Strengthen & Lengthen

Band Stretch Lat/ Pec / Delt

Q2 Skill & Technique Tier 1

3 Position Cleans 3 x 3

Q3 Strength & Power

Linda aka 3 Bars of Death 10.9.8.7.6.5.4.3.2.1

A1 Deadlift 1.5

A2 Bench BW

A3 Clean .75

Q4 MetCon Challenge

Plank 5 min Challenge

Wednesday 062513

Wednesday

Q1 Warm Up

KB Complex 2 x 25e

Elbow to Instep 10 yd

Hand Walk 5 reps

Strengthen & Lengthen

Couch Stretch

        Glute Series

Q2 Skill & Technique Tier 1

EMOM 8 min

KB BUP 3e

Kipping Swings 10

Q3 Strength & Power 3 Rds

         A1 Squat Clean 5/4/3/2/1

         A2 Wall Ball 4 x 5

         B1 Hand Stand Push Ups 3 x 5

         B2 Double Unders 3 x Max

Q4 MetCon Challenge 21 - 15  - 9

Fran 95/65

Thrusters

Pull Ups

At the National Sports Training Center WeightLifting facility in Beijing with Ken Vick.

Tuesday 062513

Tuesday

Q1 Warm Up

Run LONG

Pirate Yoga 2 x 11

Toe Touch III 2 x 5

OHS 3 x 5

Q2 Skill & Technique Tier 1

Sit Ups 21 - 15 - 9

Toes To Rings

MB Slam

Q3 Strength & Power

A1 Split Squat Jumps 4 x 5e

A2 Force Treadmill Max Speed

A3 Thruster/Push PRS/ Jerk 4 x 1+1+2

B1 Thruster/Push PRS/ Jerk 4 x 1+1+2

B2 Reverse Hypers 3 x 20

B3 MB Throw In 3 x 5e

Q4 MetCon Challenge AMRAP

KB Snatch Test 5 min

53/35

Monday 062413

Monday

Q1 Warm Up

Run 200m

Jump Rope Tabata

Pirate Yoga x 2

Strengthen & Lengthen

        Couch Stretch

Q2 Skill & Technique Tier 1

Plank 2 min

Turkish Get Up 3 x 3

        SL Hex Drill.     2 x 3e

Q3 Strength & Power

A1 Pin Squats 10/8/6/4/2/MAX

A2 Tire Jump 3.     4 x 10

10 x 10 Treadmill Test

B1 Floor Bench Press 10/8/6/4/2/MAX

B2 Chin Ups 3 x 7

Q4 MetCon Challenge Girl

Grace 135/95lbs

30 Clean & Jerk For Time

Friday 062113

Friday

Q1 Warm Up Tabata

Dynamic Flexibility

Toe Touch Progression 3

OHS 3 x 5

Q2 Skill & Technique Tier 1

        500m Row

Q3 Strength & Power

A1 Power Clean & Jerk 3 x 10

A2 Depth Jump 3 x 2

B1 Back Squat Wk 4

B2 Max Ht.Wall Ball 3 x 5

C1 Wt Push Ups 3 x 5

C2 Chin Ups 3 x 7

Q4 MetCon Challenge

Level Up

V Lap

Thursday 062013

Thursday

Q1 Warm Up 45s:15s

Run

Jump Rope

Heavy Rope

Row

Hex Drill

Slide board

Q2 Skill & Technique Tier 1

Tire Jump 3 60

Q3 Strength & Power

A1 3 Hurdle Run 4 x 3e

A2 Pro Agility 3 x 2

B1 BUP Walking Lunge 4 x 5e

B2 GHR 3 x 5

C1 Press Wk 3

C2 SL MB Chest Pass 3 x 10e

Q4 MetCon Challenge

Level Up

Double Under UBx

Saturday 061413

Warm Up 3 rds

Run 200

KB Complex x 50

Skill & Technique

Tabata

Mt. Climbers

Super Planks

Strength & Power

Back Squat 1 x 20

Level Up

Run

DU

Push Up

Sit Up

MetCon Challenge Girl

Partner Grace 30

Tuesday 061113

Tuesday

Q1 Warm Up

Run LONG

Toe Touch III 2 x 5

OHS 3 x 5

Q2 Skill & Technique Tier 1

KB Swing - UBx 40

Toes To Rings - UBx 20

Row 500m 500m

Q3 Strength & Power

A1 KB Snatch 2 x 20e

A2 SA KG Bul SS 2 x 10e

B1 Thrusters 3 x  5

B2 GHD Wt Back Ext 3 x 15

C1 Deadlift Wk 2

C2 DB Rows 3 x 5e

Q4 MetCon Challenge

Level Up

Long Lap

Wednesday 060513

Q1 Warm Up

KB Drill 3 x 5

Jump Rope Tabata

Strengthen & Lengthen

Band Lat Stretch

Band Pec STX

Q2 Skill & Technique

Death By 10 yd Sprint

Q3 Strength & Power

A1 Tire Flip 3 x 5

A2 Farmers Carry 3 x 40yd

Q4 MetCon Challenge Girl

Helen 3RT

Run 400

KB Swing 21 x 53 / 35

Pull Up 12

Tuesday 060413

Q1 Warm Up

Run LONG

Toe Touch III 2 x 5

Test OHS 3 x 5

Strengthen & Lengthen

Band RDL 2 x 30

Q2 Skill & Technique Tempo x Max

Double Unders 2 min

Q3 Strength & Power

A1 Power Clean 6 x 5

A2 KB Snatch 5 x 5

B1 Deadlift Wk 1

B2 Pull Ups 3 x 7

C1 Glute Bridge 4 x 5

C2 GHD Wt Back Ext 3 x 10

Q4 MetCon Challenge Tabata

Level Up

Row 500m

BUP Max

Monday 060313

Q1 Warm Up

Run 200m

Jump Rope Tabata

Hurdle Mobility

Strengthen & Lengthen

Band Shoulder Series 2 x 30

TP Post Cuff Int / Ext 2 x 30

Q2 Skill & Technique Tempo x Max

Plyo 1.0 4  x 4

Q3 Strength & Power

A1 Split Jerk         10 x 1

A2 Pause Squats 10 x 2

B1 Bench Press Wk 1

B2 TRX Sled Pulls 3 x 20yd

C1 Tricep Ext         3 x 10

C2 Pec Flyes         3 x 5

Q4 MetCon Challenge For Time

Run 200

Toes to Rings 10

Walking Lunge 10e

3 rds w 2 min rest bt sets