Friday: 102017 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 3 Bench Press (225/135#)

Post time to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Advertisements

Thursday: 101917 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
3 RFT:

Gymnastic: 10 Ring Dip
Weightlifting: 6 Barbell Complex (Power Clean + Front Squat + Push Press) 135/95#

Post time to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Saturday: 100717 (2-6)


Warm-up:

Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Ring Dip
Monostructural: 300-600m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Friday: 100617 (2-5)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Deadlift (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Reverse Lunge

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Wednesday: 100417 (2-3)


Warm-up:

Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:

Weightlifting: Deadlift (1-2 reps x 4-10 total reps x 90% of 1RM)
Gymnastic: Walking Lunge
Monostructural: 100-200m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Tuesday: 100317 (2-2)


Warm-up:

Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:
3-4 RFT:

Gymnastic: Pullup
Monostructural: 800m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run