Squat Clean
1 rep every thirty seconds (for 10 minutes)at challenging weight. Gradually increase weight as technique permits.
Metcon (for time)
40 Hollow Rocks
30 HR Push Ups
20 Toes To Bar
30 Hollow Rocks
20 HR Push Ups
10 Toes To Bar
20 Hollow Rocks
10 HR Push Ups
5 Toes To Bar
7.22.15
3 Rounds
2 mins each exercise (continuous clock-fight gone bad style but 2 min instead of one)
Box Jumps
OH Plate Lunges (45/25)
DB one arm Snatches (55/35)
Butterfly Situps
Rest 2 mins
7.21.15
Run 400m
1 to 10
10 to 1
HSPU
Back Squats (185/115)
run 800m
1 to 10
10 to 1
Burpulls (Pull Up Bar needs to be 4 – 6″ above reach)
Power Cleans (185/115)
Run 400m
7.20.15
Squat Clean
1 rep every thirty seconds (for 10 minutes)at challenging weight. Gradually increase weight as technique permits.
Metcon (for time)
40 Hollow Rocks
30 HR Push Ups
20 Toes To Bar
30 Hollow Rocks
20 HR Push Ups
10 Toes To Bar
20 Hollow Rocks
10 HR Push Ups
5 Toes To Bar