Friday October 18

Warm Up

Coaches Choice

Skill

Movement Demo/Se-up

Metcon
Pick Your Poison

At each level pick one exercise and do the number of reps required.

200 m Run OR 25 Double Unders

20 Medball Cleans OR 40 Wallballs

20 Clapping Push-ups OR 40 Burpees

400 m Run OR 50 Doubles

10 Brand X Bear Complex (95/65) OR 10 Hom-Strametz Complex (75/55)

(Clean-Thruster-Lunge-Lunge-Squat-Thruster) OR (Power Snatch-Heave Snatch Balance-Lunge-Lunge-OHS-Thruster)

5 Maniac Muscle-ups (2 dips) OR 50 Dips

600 m Run OR 75 Double Unders

15 HSPU OR 40 Presses (50% BW)

20 Pistols OR 30 Broad Jumps

600 m Row OR 75 Double Unders

30 K2E OR 75 Sit-ups

15 Clapping Pull-ups OR 40 Pull-ups

400 m Run OR 50 Double Unders

15 L Pull-ups OR 25 Pull-ups & 25 L Leg Raises

20 Wipers OR 50 Hanging Knee Tucks

200 m Row OR 25 Double Unders

30 Snatch Grip Deadlift (185/135) OR 45 Deadlift (185/135)

50 m Caterpillar Walk OR 100 m Bear Crawl