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Wednesday – 10.7.15

Skill Work:
Freestanding HSPU

50-40-30-20-10 Air Squat
25-20-15-10-5 HSPU

Tuesday – 10.6.15

MetCon: 3 Rounds
30 Burpees
30 American Swings, 24/16kg
30 Sit Ups
30 Calorie Row

Monday – 10.5.15

We have officially completed an amazing cycle of programming! I am very proud of the progress that I have seen during the last 12 weeks. Now we begin a new chapter and with the end of Summer comes not only a brand new Programming Cycle to look forward to, but also our 6 Week “Fall Body Fat Challenge”. Please contact your Coaches with any diet questions as we get our first week of the Challenge underway. If you would like to schedule a consult this week to get you on a healthy and manageable diet for the start of the Challenge, please do not hesitate to contact me. Good Luck to all in the Challenge and I hope you all enjoy the upcoming Programming Cycle!
This week, we will have some fun. We will re-test some WOD’s from two cycles ago, and see how we have improved over the last few months. Enjoy!

Strength Complex:
Squat Clean
Shoulder to OH
Front Squat
Shoulder to OH

MetCon: AMRAP – 7 Minutes
1 Complex @ 85%
10 Pull ups

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