Saturday: 110417 (1-2)


Warm-up:

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

MetCon:
3 RFT:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 20 Kettlebell Swing (1.5/1 Pood)

Post time to comments:

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Tuesday: 102417 (1-7)


Warm-up:

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

MetCon:
AMRAP 20:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 6 Snatch (135/65#)
Monostructural: 30 Double Under

Post total number of rounds to comments:

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

Sunday: 091017 (2-11)


Warm-up:

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

Weightlifting/Monostructural/Gymnastic:
MetCon:
AMRAP 10:

2 Deadlift (90% of 1RM)
200m Run
10-30 Air Squat

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Friday: 070717 (1-5)


Warm-up:

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

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

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

Post Total number of rounds to comments:

Saturday: 150131


Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“The Chief”

AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

Rest 1:00 minute. Repeat for a total of 5 cycles.

Post rounds completed for each cycle:

Thursday: 130627 (5-3)


WEEK 5: Day: 3

ME Upper:
1. Bench Press (Bands down): Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
AMRAP 10:

3 Push Press 115/85#
6 Pullups
9 Air Squats

Post total number of rounds to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise

Tuesday: 130305 (4-1)


WEEK 4: Day: 1

ME Upper Body:
Seated Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Power Cleans 115/85#
6 Pushups
9 Air Squats

Post total number of rounds to comments:

Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.