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