Saturday, April 19, 2014

 
 
30-20-10 reps for time of:
air squats
HR push ups
pull ups

Friday, April 18, 2014




Strength
EMOM 10 min
Even: Back Squat 3
Odd: rest
 
or
 
Endurance
EMOM  10 min
10 min
Even: 6 MB cleans
Odd: 20 mtn climbers
 
Metcon

Tabata:
Wall balls
Shuttle sprints
T2B
Push ups
 
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are wall balls, the second 8 are shuttle sprints, the third 8 intervals are T2B, and finally, the last 8 intervals are push ups. There is no rest between exercises.

Thursday, April 17, 2014

image

 
A) Airdyne 5 min @ 55-65% effort

B) Complete the following with a partner (split the work) 
For time:
100 double unders
50 Russian KBS
100 Double Unders
50 Goblet squats

C) Accumulate 3min on each side of a side forearm plank in as little time as possible
 
D) carry something heavy for a distance of 200 m

 

Wednesday, April 16, 2014

image  
Strength
EMOM 6 min
Even: strict press 5
Odd: rest
 
Endurance
EMOM 6 min
10 push press (bar) + max box step ups
 
Metcon
Helen
3 rounds for time:
Run 400m
21 KB swings 53/35
12 pull ups


 You asked for it, so we will deliver! The May Meltdown Paleo challenge is in the works! Look for details on the blog!



Tuesday, April 15, 2014

Strength
EMOM 6 min
Even: Front Squat 3
Odd: rest

or

Endurance
EMOM 6 min
10 sit ups + 5 burpees

Metcon
6 min AMRAP
4 Pull Ups
8 Burpees
12 step ups to 24/20" box

-rest 3 minutes

6 min AMRAP
3 HSPU
6 SHDP 53/35
12 jumping lunges

Monday, April 14, 2014



Strength
A) Strength
     EMOM 6 min
     Even: 5 Hang Snatch + OHS
     Odd: rest

    or

    Endurance
    EMOM 6 min
    10 goblet squats + max grasshoppers
 
B) OHS, 1x15 (find 15RM)

 

C) Metcon
     10 Minute running clock to complete:
     30 DB Snatches
     3 Minutes ME DUs
     Remaining time ME Wall balls

Score is total DUs+WB