Warm-up:
Dynamic stretching
Speed Drills
1600m easy run w/4x100m sprints

MetCon:
For Time:

20 Pullups
200m Sprints
30 Pushups
200m Sprints
40 Situps
200m Sprints
50 Air Squats

Post time to comments:

Cool-Down:
1600m easy run
Post workout stretching


Warm-up:
Dynamic stretching

MetCon:
For Time:

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

1600m Cruise Intervals

5 Rounds:
5 Ring Dips
5 Jumping Air Squats
5 Ring Rows

Post time to comments:

Cool-Down:
Post workout stretching

Friday: 200327 (2-5)

Posted: March 26, 2020 in Rest
Tags:

Rest.


Warm-up:
Dynamic stretching
Plyometric Drills of Choice

Strength:
Work up to x3 @8 RPE and work up to @9 RPE with same weight:

Weighted Pullups

Post loads to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

800m Intervals
20 Glute Hamstring Raises
30 Pushups

Post time to comments:

Cool-Down:
Post workout stretching

Tuesday: 200324 (2-2)

Posted: March 23, 2020 in MetCon
Tags: , , ,

Warm-up:
Dynamic stretching
Optional agility drills of choice

MetCon:
For Time:

21-15-9
Pullups
Burpees

Post time to comments:

Cool-Down:
Post workout stretching


Warm-up:
Dynamic stretching
Speed Drills
1600m easy run w/4x100m sprints

MetCon:
3 RFT:

400m Sprints
10 Pullups
15 Ring Dips

Post time to comments:

Cool-Down:
1600m easy run
Post workout stretching