1345 Friday, 15 June 2012

Warm Up

Met Con:

10 rounds for time

5 pull up
10 push ups
15 air squats

scale up or down for example, ring rows for pull ups, weighted pull ups, ring push ups, knee style push ups, etc.

1345, WED, 13 June 2012

Warm up
Strength: Back Squat 10 x 10 x 10

Met Con: 12 minute AMRAP
5 pull ups, 10 KB Swings, 100 meter sprint

Cash out with with tabata sit up. (all together after the metcon is complete.)

1345, Wed, 6 June 2012

Warm up

Strength: 3 x 3 x 3 x 3 x 3 Strict Press

Met Con:
Front Squat and sit ups (no ab mat)
10 - 8 - 6 - 4 - 2
40 - 30 - 20 - 10