31Mar2014

Strength/Skill Shoulder Press Find your 3 rep max. 7-5-5-3-3 *Strict press, no dip, solid body then Split Jerk Find your 1 rep max. 2-2-1-1 MetaHIIT: Tabata 10 rds. Ball Slams 10 rds. Jump Lunges 10 rds. Overhead Kettlebell Swings 5 rds. Handstand Holds *One round is...

29Mar2014

MetaHIIT: Benchmark “Fight Gone Bad” “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this...

28Mar2014

Strength/Skill Back Squat Find your 1 rep max. 5-5-3-3-1-1 MetaHIIT: Work Capacity 1 round (20 Min. Cap) 40 x Ball Slams (15#) 10 x Thrusters 30 x Toes to Bar 10 x Thrusters 20 x Pull Ups 10 x Thrusters 10 x Cleans *RX bar moments are 135# male & 95# female...

27Mar2014

Strength/Skill Floor Press Find your 3 rep max. 10-7-5-5-3-3 *Maintain proper control of the descending bar. **Learn to dump the weight safely before starting the lifts. then Deadlift Find your 1 rep max. 5-5-3-3-1-1 MetaHIIT: 21-15-9 Reps -Floor Press (185#/135#)...

26Mar2014

Strength/Skill L-Sit & Chin Ups Complex – L-Sit max hold for time (4 rds) – Chin Ups for max reps (3 rds) *This complex starts with max hold on L-Sit, then wait 60 seconds and complete a round of max rep Chin Ups. Wait 60 second and start L-Sit Hold...