Saturday 061413

Warm Up 3 rds

Run 200

KB Complex x 50

Skill & Technique

Tabata

Mt. Climbers

Super Planks

Strength & Power

Back Squat 1 x 20

Level Up

Run

DU

Push Up

Sit Up

MetCon Challenge Girl

Partner Grace 30

Tuesday 061113

Tuesday

Q1 Warm Up

Run LONG

Toe Touch III 2 x 5

OHS 3 x 5

Q2 Skill & Technique Tier 1

KB Swing - UBx 40

Toes To Rings - UBx 20

Row 500m 500m

Q3 Strength & Power

A1 KB Snatch 2 x 20e

A2 SA KG Bul SS 2 x 10e

B1 Thrusters 3 x  5

B2 GHD Wt Back Ext 3 x 15

C1 Deadlift Wk 2

C2 DB Rows 3 x 5e

Q4 MetCon Challenge

Level Up

Long Lap

Monday 061013

Monday

Q1 Warm Up

Run 200m

Jump Rope FS3

Dynamic Flexibility

Q2 Skill & Technique Tier 1

Air Squat 60

Sit Ups 50

Pull Ups 8 / 20

Q3 Strength & Power

A1 Squat Clean + Push Press 4 x 3

A2 SL BOMB's 3 x 3e

B1 Bench Press Wk 2

B2 Chin Ups 3 x 7

C1 Back Squat 1 x 20

C2 Tricep Ext Tabata

Q4 MetCon Challenge

Level Up

Pirate Death March 100

Saturday060813

Warm Up 4 Rds

Run 200

KB Complex x 5

Skill & Technique

Death By 6 min

Goblet Pause Squat +2

Strength & Power

Back Squat 1 x 20

Level Up

Run Long Lap

DU

Push Up

Sit Up

MetCon Challenge

Tug O War Fitness

Thursday 060613

Q1 Warm Up Tabata

Hurdle Mobility

Force

Sledge Hammer

VersaClimber

Plate Push

Band Lat Stretch 2 x 30s

Couch Stretch    2 x 30s

Q2 Skill & Technique

Overhead Squat 3 x 5

Q3 Strength & Power

A1 3 Hurdle Run 4 x 3e

A2 Pro Agility 3 x 2

B1 BUP Walking Lunge 4 x 5e

B2 SASL KB Row 3 x 5e

C1 Press Wk 1

C2 MB Chest Pass 3 x 20

Q4 MetCon Challenge

Level Up

Wall Ball 1 min

Toes To Rings UBx

Friday 060713

Q1 Warm Up

Dynamic Flexibility

Toe Touch Progression 3

Strengthen & Lengthen

Ankle Mob Series 2 x 20

Q2 Skill & Technique

Row Split

Q3 Strength & Power

A1 Power Clean & Jerk 4 x 1 + 2

A2 Depth Jump 3 x 3

B1 Back Squat Wk 1

B2 Max Wall Ball 3 x 5

C1 Wt Push Ups 4 x 5

C2 Chin Ups 3 x 5

Q4 MetCon Challenge SmartSpeed

Team Grid

Wednesday 060513

Q1 Warm Up

KB Drill 3 x 5

Jump Rope Tabata

Strengthen & Lengthen

Band Lat Stretch

Band Pec STX

Q2 Skill & Technique

Death By 10 yd Sprint

Q3 Strength & Power

A1 Tire Flip 3 x 5

A2 Farmers Carry 3 x 40yd

Q4 MetCon Challenge Girl

Helen 3RT

Run 400

KB Swing 21 x 53 / 35

Pull Up 12