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
Tuesday: 200331
Posted: March 30, 2020 in MetCon, Sprint WorkoutTags: 200m Sprints, Air Squats, MetCon, Pullups, Pushups, Situps, Sprint Workout
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Saturday: 200328 (2-6)
Posted: March 27, 2020 in MetCon, Stamina WorkoutTags: 1600m Cruise Intervals, Jumping Air Squats, MetCon, Ring Dips, Ring Rows, Stamina Workout
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
Thursday: 200326 (2-4)
Posted: March 25, 2020 in StrengthTags: Plyometric Exercise, Strength, Weighted Pullups
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
Wednesday: 200325 (2-3)
Posted: March 24, 2020 in MetCon, Speed WorkoutTags: 800m Intervals, Glute Hamstring Raises, MetCon, Pushups, Speed Workout
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 MetConTags: Agility Drills, Burpees, MetCon, Pullups
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
Monday: 200323 (2-1)
Posted: March 22, 2020 in MetCon, Sprint WorkoutTags: 400m Sprints, MetCon, Pistols, Ring Rows, Speed Drills, Sprint Workout
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
