10.21.14 – Push/Pull and Metcon(3x1min)
October 20, 2014
10.23.14 – Press/Carry and Metcon(2x4amrap)
October 22, 2014

Strength:

Fitness:
Three sets of:
Walking Lunge x 20 steps
Rest 60 seconds
Single Arm Russian KBS x 8-10 each Arm
Rest 60 seconds
Single Arm Overhead Kettlebell Carry x 50 feet each arm
Rest 60 seconds

Performance:
Two Position Clean Complex (Hang and Power)
9 Sets x 1
* Increase weight every 3 sets
* Lift Every 90 Seconds

 

MetCon:
Fitness and Performance
4 Rounds
25 Wall Balls (20/14)
400m Run
* 2 Minute rest after each round.