Warm-up:
10 minute Easy Row
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
AMRAP 10:
3 Power Clean (135/95#)
200m Run
10 Barbell Pushup
Post total number of rounds to comments:
Cool-down:
10 minute Easy Row
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3 RFT:
400m Run
25 Air Squat
Post time comments:
Cool-down:
10 minute Easy Run
Warm-up:
10 minute Easy Run
Weightlifting:
Snatch – 3,3,3,2,1,1,1+
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
10 minute Easy Row
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
AMRAP 10:
5 Ring Dip
10 Overhead Walking Lunge (45/25#)
250m Row
Post total number of rounds to comments:
Cool-down:
10 minute Easy Row
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3 RFT:
10 Barbell Row (135/95#)
200m Run
Post time to comments:
Cool-down:
10 minute Easy Run
Warm-up:
10 minute Easy Run
Gymnastic:
Handstand Pushup Practice
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
AMRAP 10:
200m Run
10 Ab-Wheel Rollout
10 Kettlebell Swing (53/35 Pood)
Post total number of rounds to comments:
Cool-down:
10 minute Easy Run
Warm-up:
10 minute Easy Run
MetCon:
5 RFT:
3 Strict Pullup
3 Thruster 135/95#
Post time comments:
Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
