Wednesday 071013

Wednesday

Q1 Warm Up

KB Complex 2 x 25e

Elbow to Instep 10 yd

Hand Walk 5 reps

Strengthen & Lengthen

Q2 Skill & Technique Tier 1

EMOM 8 min

Burpee Plate Jumps  x 5

Double Unders x 25

Q3 Strength & Power 3 Rds

A1 Snatch 4 x 5

A2 Wall Ball 4 x 5

B1 Hand Stand Balance 3 x 30s

B2 Double Unders 3 x 30s

Q4 MetCon Challenge Hero

Claudia 5 RFT

KB Swing 20

Run 400m

Tuesday 070913

Tuesday

Q1 Warm Up

Run LONG

Pirate Yoga 2 x 11

Toe Touch III 2 x 5

OHS 3 x 5

Strengthen & Lengthen

Q2 Skill & Technique Tier 1

KB Swing Max Reps Tabata

53/35

Q3 Strength & Power

A1 Alt Box Blasts 4 x 5e

A2 Force Treadmill Max Speed

A3 Sprint 4 x 10yd

B1 Split Jerks 4 x 2

B2 Toes To Bar 3 x 20

Q4 MetCon Challenge AMRAP

Partner Cindy 4 RFT

Pull Ups 5

Push Ups 10

Air Squats 15

Monday 070713

Monday

Q1 Warm Up

Run 200m

Jump Rope Tabata

Dynamic Flexibility

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Treadmill Test 3 x 10 - 30s

6/6, 8/8, 10/10, 12/12

Turkish Get Up (H) 3 x 1e

Q3 Strength & Power

A1 Front 1 1/4 Squats 4 x 3

A2 Hurdle Jumps 4 x 5

A1 Floor Bench 4 x 10/8/6/4/2

A2 Sled Rope Pull/ Push 4 x 10yds

Q4 MetCon Challenge Girl

Annie 50.40.30.20.10

Double Unders

Sit Ups

Monday 070813

Monday

Q1 Warm Up

Run 200m

Jump Rope Tabata

Dynamic Flexibility

Strengthen & Lengthen

Couch Stretch

Q2 Skill & Technique Tier 1

Treadmill Test 3 x 10 - 30s

10/10 12/12

Turkish Get Up (H) 3 x 1e

Q3 Strength & Power

A1 Front 1 1/4 Squats 4 x 3

A2 Hurdle Jumps 4 x 5

A1 Floor Bench 4 x 10/8/6/4/2

A2 Sled Rope Pull/ Push 4 x 10yds

Q4 MetCon Challenge Girl

Annie 50.40.30.20.10

Double Unders

Sit Ups

Saturday 070613

Saturday

Q1 Warm Up 3 rds

Run 200

KB Complex x 50

Plank (H) 30s

Couch Stretch

Q2 Skill & Technique

TRX Body Saw 3 x 5

Ladder Upper Body 3 x 1e

Heavy Rope Complex 3 x 10e 

Q3 Strength & Power

Back Squat 1 x 20

A1 BB Row 3 x 5e

A2 Tricep Ext 3 x 20

A3 DB Curl to Press 3 x 10

Q4 MetCon Challenge Girl

Tabata This 8 x 20:10

Row

Air Squat

Pull Up

Push Up

Sit Up

Friday 070513

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 Girl

Isabel 135/95lbs For Tme

Snatch 30

Q3 Strength & Power

Lynne 5 Rds for Max Rep

A1 Bench Press BW/.9/.8/.7/.6

A2 Pull Ups

Q4 MetCon Challenge

V Lap

Wednesday 070313

Wednesday

Q1 Warm Up

KB Complex 2 x 25e

Elbow to Instep 10 yd

Hand Walk 5 reps

Strengthen & Lengthen

Q2 Skill & Technique Tier 1

EMOM 8 min

KB SDHP 15

HS Push Up 5

Q4 MetCon Challenge Hero

Badger 3 Rds for Time

Squat Cleans 96/65lbs 30

Pull Ups 30

Run V Lap