Monday February 20, 2012

MetCon

30-20-10 reps of each couplet:

• Body Rows
• Hand Release Push Ups

*400m Run, 1k Ride or 500m Row

• GHD Sit Ups
• K2E or T2B

*400m Run, 1k Ride or 500m Row

• Box Hops
• "Heavy" Thruster

*400m Run, 1k Ride or 500m Row

Saturday February 18, 2012

Warm Up

400m Run, then do 3x:

• 15 squats
• 5 push ups

MetCon

3 Rounds of:

• 10 box jumps
• 10 lunges

*400m Recovery Run

3 Rounds of:

• 10 burpees
• 10 KBS

*400m Recovery Run

3 Rounds of:

• 10 push ups
• 15 sit ups

*400m Recovery Run

3 Rounds of:

• 20 renegade rows
• 10 wheighted squats

*400m Recovery Run

Friday February 17, 2012

MetCon

A. X2 X3:

• 10 Weighted Sit Ups
• 10 Overhead Weighted Lunges
• 10 Plyo Push Ups
• 10 Burpee Plate Jumps

B. X2 X3

• 10 DB Push Press 
• 10 DB Squats
• 10 R. Rows
• 200m Run

*Rest as needed to move fast

Thursday February 16th, 2012

Warm Up

10 to 1 Push Ups (Do 5 squats between sets)

MetCon

A. 30 Sec AMRAP: Rest 3 Min 

*Do X4 Sets

• Ball Slams
• Box Jumps
• Thrusters
• Sit Ups

B. 4 Rounds 

• 200m Run
• 5 Ab Wheels
• 10 Back Ext
• 15 KB Swings

Wednesday February 15, 2012

Warm Up

Do 3X:

• 200m Run
• 12 Lunges
• 10 KB Swings

MetCon

A. 20 min AMRAP

• 500m Row
• 12 Lunges
• 15 KB Swings
• 20 Sit Ups

*Rest 3 min between A & B

B. 20 min AMRAP

• 400m Run
• 12 Push Ups
• 15 Box Jumps
• 20 Push Press