Warm-up:
WOD:
3 Rounds:
Cool-down:
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Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions
Cool-down:
1600m Easy Run
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Pullups
Ring Pushups
Jumping Air Squats
Ab-Wheel Rollouts
Back Extensions
Cool-down:
1600m Easy Run
Warm-up:
MetCon:
AMRAP 20:
Strength: 10 Romanian Deadlift
Monostructural: 400m Run
Gymnastic: 10 AB-Wheel Rollout
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Warm-up:
MetCon:
5 RFT:
Strength: 3 Split Jerk
Assistance: 10 Dumbbell Row
Gymnastic: 10 AB-Wheel Rollout
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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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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%)
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%)
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
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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