1.15.16

Pistol Squat (1–1-1-1-1)
Weighted One Legged Squat
Metcon
50 toes to dumbbell 55/35 (just like toes to plate but with dumbbell)
200m Plate Pinch Carry (25/15) (athletes will hold a plate in each hand so two plates)
50 Swings 55/35
200m Plate Pinch Carry
50 Hollow Rocks
200m Plate Pinch Carry
50 Sit Ups
200m Plate Pinch Carry

 

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1.14.16

Metcon
3 rounds
5 Bar Muscle Ups (sub 10 pullups 10 ring dips)
10 Power Snatch (115/75)
Metcon
3 rounds
10 HSPU
15 Split jumps (each leg)
Metcon
3 rounds
15 Wallballs
20 Burpees

 

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