Thursday: 062118 (1-11)


Warm-up:

MetCon:
AMRAP 20:

Weightlifting: 2 Back Squat (90% of 1RM)
Monostructural:
400m Run
Gymnastic: 10 Ring Pushup

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Wednesday: 062018 (1-10)


Warm-up:

MetCon:
5 RFT:

Monostructural: 1K Row
Gymnastic: 15 Glute Hamstring Raise

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Saturday: 060918 (1-7)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
5 RFT:

Gymnastic: 10 Ring Row
Weightlifting: 5 Bench Press (225/135#)
Monostructural: 400m Run

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Cooldown:
1-Mile Easy Run

Monday: 060418 (1-2)


Warm-up:

Warm-up:
1-Mile Easy Run

MetCon:
AMRAP 20:

Gymnastic: 5 Pullup
Gymnastic: 10 Pushup
Gymnastic: 15 Air Squat
Weightlifting: 1 Clean + Jerk (225/135#)

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Cooldown:
1-Mile Easy Run