Posts Tagged ‘AB Circuit’

Thursday: 110917 (1-4)

Posted: November 8, 2017 in MetCon
Tags: , , ,

Warm-up:

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

Weightlifting:
Hang Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x10

MetCon:
3 RFT:

Pullup
Reverse Lunge
AB Circuit

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Warm-up:

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

MetCon:
3 RFT:

Monostructural: 800m Run
Gymnastic: 3 AB Circuit (10 Lying Leg Raise + 10 Windshield Wiper + 10 Lying Bent Leg Raise)

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

Friday: 102017 (1-3)

Posted: October 19, 2017 in MetCon
Tags: , , , , ,

Warm-up:

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

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)

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