Thursday: 071918 (1-3)


Warm-up:

MetCon:
5 RFT:

Strength: 3 Split Jerk
Assistance: 10 Dumbbell Row
Gymnastic: 10 AB-Wheel Rollout

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Monday: 062518 (2-3)


Warm-up:

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 AB-Wheel Rollout
Weightlifting: 3-6 Bench Press (70% of 1RM)

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Monday: 052118 (2-1)


Warm-up:

DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –

Assistance: 2 sets x 6-15+ reps
Dumbbell Bench Press –
AB-Wheel Rollout –

Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)

Monday: 051418 (1-1)


Warm-up:

DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –

Assistance: 2 sets x 6-15+ reps
Ring Dip –
AB-Wheel Rollout –

Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)

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)

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Cool-down:
10 minute Easy Run

Wednesday: 070517 (1-3)


Warm-up:

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

3 RFT:
10 Dumbbell Reverse Lunge 55/35#
10 Ab-Wheel Rollout
400m Run
Recover to 67% of HR

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

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