Monday 05/08/13

Skill: Box Jumps

Strength: RFESS (4×6)

MetCon: (12 min)

100m Farmers Carry

50 Swings

100m suitcase carry /l/

25 swings

100m run

25 swings

100m suitcase carry /r/

50 swings

3 burpees emom for remaining time

 

Tuesday 06/08/13

Skill: KB

MetCon:

AMRAP x 10min

KB C&P x10

Pullup x 10

 

Wednesday 07/08/13

Skill: Snatch

Strength: SGDL

2,2,1,1,1,1

MetCon:

6 Rounds for time

HRPU x 6

Front Squat x 6 (80/60)

T2b x 6

 

Thursday 08/08/13

Skill: DU

Strength: Pull up

MetCon: Kelly

5 Rounds for time

400m run

30 Box Jumps (24/20)

30 Wall Ball (8/6)

 

Friday 09/08/13

Skill: T2B

Strength: Pressing

2(3),2(3),1(2),1(2),1(2) @ 90%

MetCon:

3 Rounds for time

KB Swings x 50 (24/16)

Pushups x 25

 

Saturday 10/08/13

Personal Goals/Open gym

MetCon (Optional)

AMRAP x 15 min

KB Swing x 10

KB Snatch x 3

TGU x 1