140817 DU's - Lunges - toes to bar

Warmup:

500m row

arm swings forward & backward

METCON:

30 Double Unders

30 lunges

10 toes to bar

5RFT

XAVIER: 18:38
CAT 18:30

140815 Jumping squats & 400m run

WELL, here we go again....started my TIAO HE CLEANSE, I typically do one every 6 months but missed the month of June because of a hectic work schedule.  You definitely want to be near a bathroom when you are doing one of these cleanses.

Todays Warmup:
400m run
stopping and doing the following:
high knees,
butt kicks,
frankensteins,
lunges,

10 air squats

METCON:
25 Jumping squats
400m run

4 rounds for time  (4rft)
CAT: 13:01
Xavier:13:33

20140630 Monster Metcon

Started a periodized programming called monster metcons that was created by Marshall White.
The gentleman pictured above is Gene Chisum, who is good friends with Marshall.

warm up
Squats, #
squats with empty bar 45#
oh squats with empty bar 45#

STRENGTH
3RM DL

METCON
135# - 10 reps
225