Warm-up:
Warm-up:
2K Easy Row
MetCon:
5 RFT:
Monostructural: 250m Row
Gymnastic: 5 Box Jump (36/24″)
Weightlifting: 5 Back Squat (225/135#)
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Cooldown:
2K Easy Row
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
WEEK 2: Day: 1
ME Lower:
1. Deadlifts: Find 1-3RM (#)
Accessory:
2. Quads Exercise
3. Hamstrings Exercise
MetCon:
5 RFT:
250 Meter Row
10 Burpees
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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise
WEEK 1: Day: 5
DE Lower Body:
Speed Squats (with minibands): 40% of 1RM x 2 reps x 8 sets (#)
Olympic Weightlifting:
Hang Snatches: Find 1RM
Assistance:
A1: Shoulders Exercise
A2: Hang Snatch High Pulls: 100% of 1RM x 3 reps x 3 sets (#)
B1: Quads Exercise
B2: Glute/Hamstrings/Lower Back Exercise
MetCon:
3 rounds for time:
5 Man Makers 35/25#
250 Meter Row
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Hang Snatches:
Man Makers:
WEEK 1: Day: 1
Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:
ME Upper Body:
Bench Press (Bands or Chains Optional): Find 1RM
Choose 1 of the following Options:
RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise
Or:
MetCon:
AMRAP 12:
250 Meter Row
10 Burpee Pullups
Post total number of rounds to comments:
RE Upper:
Triceps Exercise
Shoulders Exercise
