31Dec2013

Strength/Skill Curtis P’s 3-3-3-3-3 -Hang Squat Clean, Left Lunge, Right Lunge, Push Press -Increase to a 3 RM then Split Jerk 5-4-3-2-1 -Work to a difficult 1 RM MetaHIIT: 4 rounds, 15 min. cap. 100 Double Unders or 200 Single Unders then 5 x Front Squat -75%,...

30Dec2013

Strength/Skill Sumo Deadlift High Pull (10.7.3) 5-5-5-5 -Weight should be hard, but doable then Turkish Get Up 3/3 – 3/3 – 3/3 -Weight should be hard, but doable MetaHIIT: 21-15-9 Sumo Deadlift High Pull -Male 115#, Female 85# then Toes To Bar -Focus on...

28Dec2013

MetaHIIT: Death by TriPly Back Squat -Use 40% 1 RM -Every minute the rep goes up by one -Start with 1 rep in the first minute, 2 reps second minute, etc. then Overhead Press -Use 60% of 1 RM for strict press -Utilize any: strict press, push press, split jerk -Subtract...

27Dec2013

Strength/Skill Front Squat Find your 5 rep max. 5-5-5-5 then Bench Press Find your 5 rep max. 5-5-5-5 MetaHIIT: 1 rd. Team Event (20 min. Cap) 100 x Toes to Bar -Partner: Atlas Stone chest hold then 150 x Ring Push-ups -Partner: Wall Sit hold then 200 x Jump Squat...

26Dec2013

Warm Up: 2 Rounds 25/25 x Step-Ups then 15 x Push-Ups then 20 x Sit-Ups then Stretches:  HUG Complex  (Video) MetaHIIT: 10 Rds for Time 50M Sprint then 20 x Push-Ups then 5 x Broad Jumps then 30 Second Rest Post your scores to the...