Thursday, October 28

Metcon:
Handstand Helen
3 Rounds
Run 400m
21 KB Swings - 35lb
12 HSPU

Time 9:12

Metcon:
Tabata rotating x8
pullups
pushups
box jumps

4, 15, 15

Tuesday, October 26

Sterngth:
Press 3,3, amrap 75, 85, 95%
                   70, 80, 90 (2)

Metcon:
4 min amrap; rest 2 min x 4
15 KB Swings
20 Sit Ups
Run 100m

Rounds:11

Monday, October 25

Strength:
Front Squat- 3, 3, amprap @ 75, 85, 95%
                          115, 125, 135 (2)

Metcon:
3 rounds
10 Pull Ups - no band
10 Front Squats, 95lb
10 Burpees
Rest 5 min
Run 800m

Strength:
Dead Lift- 5, 5, amrap @ 70, 80, 90%
                         145, 165, 185 (4)
+

Strength Endurance
5 rounds
30 Walking Lunges
10 Ring Push Ups
5 Strict Pull Ups

Strength:
A1. Press- 5, 5, amrap- 70, 80, 90% - 65, 75, 85lb (4)
A2. Pull Ups- 3 x 5

B1. HSPU- 3 x amrap; rest 1 min
B2. Ring Pull Ups @ 31X2; 3 x amrap; rest 1 min
B3. Double Unders- amrap 1 minute; rest 1 min

Metcon
3 rounds

15 KB Swings (44lb)
Shuttle Run
15 Push Ups
Shuttle Run

Time:4:45

Strength:
Front Squat
5, 5, amrap (70, 80, 90%)
110, 120, 130 lb (4)

Metcon:
30-20-10
Wall balls
Pullups (no band!!!)
rest 5 min
run 1200

Time:8:23
5:00