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