Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

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Sunday: 110517 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Saturday: 102817 (1-11)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Weightlifting: Dumbbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press)
Monostructural: 400m Run
Gymnastic: 10 Ring Row

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Sunday: 091717 (3-6)


Warm-up:

Warm-up:
10 minute Easy Run

Weightlifting/Monostructural:
MetCon:
EMOM 10:

3 Back Squat (70% of 1RM)
5 Burpee

Post total number of rounds completed to comments:

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

Tuesday: 090517 (2-6)


Warm-up:

Warm-up:
10 minute Easy Run

Weightlifting/Monostructural:
MetCon:
EMOM 10:

3 Hang Power Snatch (70% of 1RM)
5 Burpee

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

Thursday: 082417 (1-6)


Warm-up:

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

Weightlifting/Monostructural:
MetCon:
EMOM 10:

3 Bench Press (70% of 1RM)
5 Burpee

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Cool-down:
10 minute Easy Run

Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

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