Wednesday 050813

Four Rounds

VersaClimber 100 / 75
Elbow to Instep 10 yd
Hand Walk 5 yd

Jump Rope FS 3  - 2 min

Strengthen & Lengthen 3 x 30
Wall "v" 

PVC Supine Claps & Backstroke 

Skill & Technique 3 x 30s
Wall Climbs         Max

Ring Row                 Max

Bul Split Squats Max

MetCon Challenge For Time

5 rds 3 min AMRAP w 1 min rest bt Rds

20 Double Unders

5 KB SDHP

7 Push Ups

9 Air Squats

Tuesday 050713

Warm Up
Run LONG
Toe Touch III 2 x 5
Test OHS 3 x 5

Mobility
Lat Stretch 2 x 30
TP Post Cuff 2 x 30

Skill & Technique 3 x 30:30
KB BUP Max
Ring Dips Max
Rev Lunges Max

Strength & Power
Muscle Snatch 4 x 5
SL Box Jumps 3 x 5e
Thrusters 4 x 5
MB GHD Sit Ups 3 x 5 - 10
Deadlift Wk 1
65% x 5
75% x 5
85% x 5+
Pull Ups 3 x 7

MetCon Challenge
Level Up

Monday 050613

Warm Up
Run 200m
Jump Rope FS5
Dynamic Flexibility

Shoulder Mobility
Supine Series 2 x 30
Wall "V" 2 x 30


Skill & Technique 3 x 30:30
Pull Ups Max
Push Ups Max
Air Squats Max

Strength & Power
Squat Clean 4 x 3
BOMB's 3 x 5
SL Bal Squats 4 x 5e
Rot MB Throws 3 x 5e
Bench Press Wk 1
65% x 5
75% x 5
85% x 5+
TRX Sled Pulls 3 x 20yd

MetCon Challenge Girl
1 mile Run 3 Laps

Saturday o50413

Q1 - Warm Up
Jump Rope FS2
Run Long Lap

Dynamic Flex
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique
EMOM 6 min
HS Kick Ups 5 - 10
Long Jumps 5

EMOM 6 min
Wheelbarrow 20yd
Partner MB Sit Up 5

Q3 - Strength & Power
Snatch 10/8/6/4/2
Farmers Walk 50yd
Partner Tire Deadlift & Tire Jump 10/8/6/4/2


Q4 - MetCon Challenge Team
Time set by Plate Push
2 Rd AMRAP
Plate Push 50yd
Air Squat Max
HR Push Up Max
MB Slam Max
KB Swing Max

Friday 050313

Q1 - Warm Up
Run 600m
Toe Touch Progression 3
Run 600m
Dynamic Flexibility

Lengthen & Strengthen Series
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Q2 - Skill & Technique 3 x 30:30
Wall Ball Max
Tire Jump 2 Max
Handstand Hold Max

Q3 - Strength & Power
Back Squat 1 x 20
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Strict Press 1 x 10
Weighted Pull Up 1 x 10
Weighted Dip 1 x 10
Deadlift 1 x 15
Q4 - MetCon Challenge AMRAP
KB Snatch Test 5 min

Thursday 050213

Warm Up 7 x 45:15
Jump Rope
Heavy Rope
Slide board
Hex Drill
Row
Run
VersaClimber
Band Hip Flexor 2 x 60s
Band Hamstring 2 x 60s

Skill & Technique 2 x 30:30
Ring Push Ups Max
Squat Jumps Max
Sit Ups Max

MetCon Challenge Tabata
Helen 3RT
RUN 400
KB Swing 21
Pull Ups 12

Pirate Yoga X 2

Wednesday 050113

Warm Up
VersaClimber 100 / 75ft
Elbow to Instep 10 yd
Hand Walk 5 yd

Band HipFlexor Stretch 2 x 5e
Band Hamstring Stretch 2 x 5e
Skill & Technique 2 x 30:30
Wall Climbs Max
Ring Row Max
Bul Split Squats Max

MetCon Challenge For Time
Linda 10 - 1
Deadlift 1.5
Bench BW
Clean .75