Wednesday: 080917 (1-3)


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

Friday: 070717 (1-5)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

Post Total number of rounds to comments:

Monday: 130617 (4-1)


WEEK 4: Day: 1

ME Lower:
1. Deadlifts (Bands up): Find 1-3RM (#)

Accessory:
2. Quads Exercise
3. Hamstrings Exercise

MetCon:
AMRAP 12:

5 Ground-to-Overhead 95/65#
10 Front Squats 95/65#
200 Meter Run

Post total number of rounds to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Tuesday: 130611 (3-3)


WEEK 3: Day: 3

ME Upper:
1. Bench Press (Bands up): Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
5 RFT:

200 Meter Run
5 Ground-to-Overhead 95/65#
5 Pullups

Post time to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise

Tuesday: 121127 (1-3)


WEEK 1: Day: 3

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

200 Meter Run
21 Burpees
200 Meter Run
15 Wall Ball Throws 20/16#
200 Meter Run
9 Russian Swings 2/1.5 Pood

Post time to comments:

Optional Post WOD:
1 Mile Easy Run or 1K Easy Row

Friday: 120914 (4-5)


WEEK 4: Day: 5

DE Lower Body:
Speed Squats (with minibands): 55% of 1RM x 2 reps x 8 sets (#)

Olympic Weightlifting:
Hang Cleans: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Quads Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
AMRAP 10:

200 Meter Run
10 Medicine Ball Cleans 20/15#
10 Toes-to-Bar

Post total number of rounds to comments:

Hang Cleans: