Strength Deadlift 1 Rep Max Turkish Get Up 1 Rep Max Metcon Tabata (20 sec on 10 off) 8 Rounds of each exercise. Plank Front Rack Lunges Swings Trx Rows Then 4 Toes-to-bars Every 15 secs for 4 mins.
Skills/Core/Strength/Flexibility 1 Rep Max Plank 1 Rep Max Pull Up 1 Rep Max Push Up Metcon 3 Rounds for time of 30 Ball Slams 30 Box Jumps 1 Min Wall Sit
Strength Push Press 1 Rep Max Front Squat 1 Rep Max Metcon Run 2oom 10 Swings 10 Jumping Squats Run 200m 15 Swings 15 Jumping Squats Squats and Swings Climb by 5 Reps after each run for 12 Mins
Strength Find your 1 Rep Max Back Squat Metcon 30 Burpees – then – 3 rounds of: 30 Kettlebell Snatch Each Side 20 Thrusters 40/20 – then – 30 Burpees Refer to 05/02/14 workout for your previous results
Strength Bench Press 5+x85%,3+x90%,1+x95% Dips 3×15 Hip Thrusters 3×12 Metcon 3 Rounds For Time Of 11 Pull Ups/Rows 22 Ball Slams 33 Back Squat @50% Of 1 Rm
Strength Deadlift 85%x5+,90%x3+,95%x1+ Kettlebell Front Rack Lunges 3×5 Each Leg 100 Trx Crunch Metcon 10-9-8-7-6-5-4-3-2-1 Reps Of Thrusters Hand Release Push Up Then 50 Jumping Squats
Skill Double Under Practice Pistol Practice Metcon Complete a 2 Min Amrap of each of the exercises below Push Ups Air Squats Knee to Elbow Box Jumps Kettlebell Swings Sit Ups Ball Slams Pull Ups Double Unders Burpees
Strength Strict Press 85%x5+,90%x3+,95%x1+ Inverted Rows 3×10 Deficit Pull Ups 3×5 Metcon Emotm for 15mins 5 Burpees 11 Swings
Strength Back Squat 85%x5+,90%x3+,95%x1+ Mornings 3×10-12 100 Back Extensions Metcon 20 Seconds on and 10 second off for 8 rounds of Knee to Elbow Box Jumps Rows Alternating Kettlebell Snatch
Strength Bench Press 3×70%-3X80%-3+x90% Dips 3×15 Kettlebell Rows 3X10-12 Reps Metcon 4 Rounds of 10 Standing Kettlebell Chest Press 15 Kettlebell Swings 20 Kettlebell Lunges
