10.28.14 – Press/Pull and MetCon(40/25repChipper)

10.27.14 – Squat and MetCon(Increasing Complex)
October 26, 2014
10.29.14 – Lift and Partner Metcon
October 28, 2014

Strength

Fitness:
Four sets of:
Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(load so that 20-30 seconds is a challenge)
Rest 45 seconds
Weighted side touches with Medball x 30-45Seconds
Rest 45 seconds

Performance:
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps
Rest 90 seconds

MetCon

For Time:
40/25 Calorie Row
40/25 Lunges
40/25 KBS
40/25 Box Jumps
40/25 Burpees
40/25 Wall Balls
400m/250m Run

*Performance = 40 reps
*Fitness = 25 reps