29Apr2014

Strength/Skill Rest 5 minutes, then go straight to MetaHIIT. MetaHIIT: 4 Rounds, Work Capacity- No Time Limit 4 Rounds, No Time limit, Work Capacity 10 x Handstand Push Ups 20 x Kettlebell Swings (53#/35#) 50 x Double Unders (100 x Singles) Post your scores to the...

28Apr2014

Strength/Skill Pistol Squats Level 1: Learn & apply three scalable versions. Identify & work mobility issues. Level 2: Rep each side of 10 for 4 rounds, resting in between rounds. Utilize balance weight if needed. then Rope Climb Level 1: Learn & work...

26Apr2014

MetaHIIT: Hero “Arnie” “Arnie” For time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Post your scores to...

25April2014

Strength/Skill Walking Lunges (Front & Back Loaded) 4 Rounds 1 round equals: 30 feet W.L. Front Rack & 30 feet W.L. Back Load *Increase weight to hard, but doable. **Maintain: proper chest up position, depth from back knee & drive up from the front heel....

24Apr2014

Strength/Skill Front Squat (7×7) 7-7-7-7-7-7-7 *After each round, immediately complete: 3 x Jump Squat & 5 x Plyo Push up **Rest 2 min between rounds MetaHIIT: 12 min Total (2 rounds) In front of a mirror set for 12 minutes, complete: -Max reps in allotted...