Tuesday 110717

Split Jerk (10 minutes)

1-1-1-1-1
(3 seconds in the catch)

Met-Con (Time)

6 rounds for time of:
10 Thrusters 95/65#
15 Abmat Sit-ups
20 Burpees

Monday 110617

Turkish Get-Up (DEMO)

4 x 4 R/L, building each set

Met-Con (Time)

5 rounds for time of:
30-meter DB Walking Lunge Step 50/35#
60-meter Sprint Shuttle (5-10-15)

Saturday 110417

Met-Con (Time)

400-meter run
200-meter farmer’s carry 53/35#
800-meter run
200-meter farmer’s carry 53/35#
400-meter run

Friday 110317

Back Squat (20-mins)

10-5-3-1-1-1-3-5-10

Accessory (Not for Time)

2 Sets of
10 Strict Toes to bar
15 Glute Bridges
2 Legless Rope Climb

Thursday 110217

Hang Snatch

Build to a Heavy 3 (10-min)

Snatch Grip Deadlift

3 x 3 @ 100% (high elbows)

Met-Con (Task)

AMRAP X 7
20 Calories Rowing
15 Strict Press 65/45#

Wednesday 110117

Met-Con (Time)

3 rounds for time of:
20 wall ball shots, 20/14#
15 box jump overs, 24/20″
10 deadlifts, 225/155#

rest 5:00

3 rounds for time of:
10 deadlifts, 225/155#
15 box jump overs, 24/20#
20 wall ball shots, 20/14#

Tuesday 103117

Met-Con (Time)

60 Sit-ups
50 Toes to bar
40 GHDSU (banded sit-ups)
30 Pull-ups
20 Strict Pull-ups
10 Bar Muscle Ups

Monday 103017

Met-Con (Task)

In Teams of 2
AMRAP X 15 (You go, I go)
10 Floor Press 135/95#
10 Power Clean 135/95#

Nutritional Information: Here is a GREAT LIST of what to EAT!  If you are unable to open the pdf file, head over to our Facebook group (Get Fit Nutrition by Breed) for the list and a bunch of great videos.

Saturday 10.28.17

Met-Con (Task)

AMRAP x 20
3 Rounds of Cindy
200-meter run

Friday 10.27.17

Met-Con (Time)

For time:
30 Box Jump Overs 24/20″
30 Squat Cleans 95/65#
30 GHD Sit-Up
30 Power Snatch 95/65#
30 Burpee over the bar
30 Overhead Squats 95/65#