10.22.14 – 2PosClean and Metcon(4RFT-WB/400m)
October 21, 2014
10.24.14 – Lift and MetCon
October 23, 2014

Strength:

Fitness:
Four sets of:
Shoulder Press x 8-10 reps
Rest 60-90 seconds
Farmers Carry x 100 Meters
Rest 60-90 seconds

Performance:
Five sets of:
Shoulder Press x 4-6 reps
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds.

MetCon:

Complete as many rounds and reps as possible in 4 minutes of:
Push Press (95/65) x 10 reps
Pull-ups x 10 reps

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings (70/53) x 10 reps
Hand-Release Push-Ups x 10 reps