Thursday - 04-08-10

HIT

Strength: 5-5-5 Hang Clean

MetCON: 3 rounds

run 2 laps
20 burpees

CashOUT: 3 max plank holds

Wednesday 04-07-10

Endurance:

6 x 3 min hard efforts
Rest 1 min on 1 3 5
Rest 2 min 2 4

Post distances covered to comments

HIT:

Strength:5-5-5 Deadlift

MetCON: 21-15-9

burpee boxjumps
Wall balls

04-05-10 - This is endurance

Endurance:

8x0:20 max effort 2:00 minutes between efforts
10 Minute pushup ladder (1 on the first minute, 2 on the second....10 on the 10th)
(advanced students may jump 2-4 pushups per set instead of 1)


HIT:

Strength: pushpress 3-3-3 (80-85-90)

MetCON: 5 rounds

10 pullups
5 thrusters


2 burpee penalty assessed for reach pause/missed rep/dropped weight

Monday March 29th

AM - 5 Rounds
200m run
10 pushups
20 box jumps

4 rounds 25m wheelbarrow
20 crunches

PM - Strict Press 5-5-5-3-3-3
Weighted pullup 5-5-5-3-3-3

Class Canceld

The roads are shut down where I live and I cannot get off of my street. Classes will be canceled today.

Workout

[200-400-600 ]x3

If it takes you x seconds to run the 200 rest x

If it takes you y seconds to run the 400 rest y

If it takes you z seconds to run the 600 rest z

Effort level should be an 8-9 on a 10 scale for each rep

if you do not match intervals in subesquent sets penalty of 10 pistol squats per leg per interval not held.

late post Monday

Strength: Overhead Press 5-5-5

MetCON: In teams of 2.
100 burpees
200 wallball
300 bodyrows

one person works while the other rests.

late post: Hit Tuesday

Strength: Weighted Pullups 5-5-5

MetCON 5 thrusters @ 65% 1RM push press o nthe minute for 10 minutes