Warm-up:
MetCon:
5 RFT:
Strength: 5 Deadlift
Assistance: 10 Glute Hamstring Raise
Gymnastic: 20 Air Squat
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Monday: 072318 (1-7)
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Air Squat
Monday: 060418 (1-2)
Warm-up:
Warm-up:
1-Mile Easy Run
MetCon:
AMRAP 20:
Gymnastic: 5 Pullup
Gymnastic: 10 Pushup
Gymnastic: 15 Air Squat
Weightlifting: 1 Clean + Jerk (225/135#)
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Cooldown:
1-Mile Easy Run
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)
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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
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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
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Cool-down:
10 minute Easy Run
Wednesday: 081617 (1-10)
Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
3 RFT:
400m Run
25 Air Squat
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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
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