Tuesday: 060518 (1-3)


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

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Sunday: 081317 (1-7)


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

Tuesday: 120821 (1-5)


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:

Monday, August 13, 2012


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