Monday: 100217 (2-1)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Bench Press (1-2 reps x 4-10 total reps x 95% of 1RM)

Post loads and total number of rounds to comments:

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

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Saturday: 093017 (1-6)


Warm-up:

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

MetCon:

Weightlifting: Back Squat (2-4 reps x 10-20 total reps x 80% of 1RM)
Gymnastic: Ring Dip
Monostructural: 200-400m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Friday: 092917 (1-5)


Warm-up:

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

MetCon:

Weightlifting: Deadlift (2-4 reps x 10-20 total reps x 85% of 1RM)
Monostructural: 200-400m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Wednesday: 092717 (1-3)


Warm-up:

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

MetCon:

Weightlifting: Bench Press (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Pullup
Monostructural: 300-600m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Tuesday: 092617 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Ring Dip

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

Friday: 092217 (3-11)


Warm-up:

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

Weightlifting/Monostructural/Gymnastic:
MetCon:

AMRAP 10:

2 Front Squat (90% of 1RM)
200m Run
5-10 Ring Dip

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run