22May2014

Strength/Skill Pull Up Deficient Hold 4 rounds with 2 min. between rounds. Hold 30 sec., arms @ 90 degrees Hold 30 sec., chest to bar Hold 30 sec., arms @ 90 degrees MetaHIIT: Team Work Capacity Two Person Team Chipper 50 x Air Squat, [plank hold] 60 x Box Jump...

21May2014

Strength/Skill Push Press Find your 5 rep max. 5 rounds to find 5 RM then Max Rep Ring Dips MetaHIIT: 5 RFT 5 rounds for time 15 x Overhead Press (70% of 5 RM) 200 meter Sprint 15 x Toes to Bar Post your scores to the...

20May2014

Strength/Skill Back Squat Find your 3 rep max. Form & Mobility Reps: 10-7-5 Strength Reps 5 rounds to find a 3 rep max MetaHIIT: 5 Rounds (20 min Cap) 5 Rounds with a 20 Min. Cap Max Reps of Dynamic Push ups 150 yard Farmer Pinch Carry (45#/25# plate each hand) 60...

19May2014

Strength/Skill Pendlay Row -Warm up & Mobility Reps: 10-7-5 -Power Reps: 5 rounds of 5 reps +Increase weight every time, without compromising form. *In between Pendlay row rounds, complete Scapula Retraction (durability drill) of eight reps then Hinge or Romanian...

17May2014

MetaHIIT: Benchmark “Holbrook” “Holbrook” 10 rounds, each for time, of: 115 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute Post your scores to the...