10.20.14 – Squat and 3Rd Metcon
October 19, 2014
10.22.14 – 2PosClean and Metcon(4RFT-WB/400m)
October 21, 2014

Strength:

Fitness:
Three sets of:
Push Press x 8-10 reps
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Hollow Body / Plank x 30 Seconds
Rest 60 seconds

Strength:
Four sets of:
Push Jerk x 3-5 reps
Rest 1 Minutes
Weighted / Strict Pull-ups x 3-5
Rest 2 minutes

MetCon:

Fitness:
Three sets for max reps of:
Sit-Ups x 60 seconds
Rest 30 seconds
Push Ups x 60 seconds
Rest 30 seconds
Jump Rope Touches x 60 seconds
Rest 30 seconds

Performance:
Three sets for max reps of:
T2B x 60 seconds
Rest 30 seconds
95/65 lbs Push Press x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds