Friday, 3 February 2012

Strength
Back Squat 3 @ 70%, 3 @ 80%, AMRAP @ 90%
(use 90% of your 1 rep max to calculate percentages)

MetCon
“RYAN”
5 Rounds for time:
7 Muscle-ups
21 Burpees

*Each Burpee terminates with a jump one foot above max standing reach

Read more | Comments (0) | February 3rd, 2012

Thursday, 2 February 2012

Strength
Shoulder Press 3 @ 70%, 3 @ 80%, AMRAP @ 90%

MetCon
“Tabata This”
Tabata Row (cal), Rest 1 min
Tabata Squat, Rest 1 min
Tabata Pull-up, Rest 1 min
Tabata Push-up, Rest 1 min
Tabata Sit-up

*Record the lowest rep count of each exercise and add them together for your score.

Read more | Comments (0) | February 2nd, 2012

Wednesday, 1 February 2012

Active Rest

Work on a skill: Kettle bell Snatches

Read more | Comments (0) | February 1st, 2012

Tuesday, 31 January 2012

Strength
Description:Front Squat 5-5-5
Metcon
Description:50-40-30-20 and 10 rep rounds of: Double-unders, Sit-ups.

Read more | Comments (0) | January 31st, 2012

Monday, 30 January 2012

Strength
Description:Clean & Jerk 5-5-5
Metcon
Description:Run a 5k.

Read more | Comments (0) | January 30th, 2012

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