Wednesday: 20190410 (1-10)


“Cindy”

AMRAP 20:
5 Pullup
10 Pushup
15 Air Squat

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Saturday: 20190406 (1-6)


For Time:

50 Air Squats
10 Burpee
40 Situp
10 Burpee
30 Pushup
10 Burpee
20 Alternating Split Lunge
10 Burpee
2min Plank Hold
10 Burpee
20 Alternating Split Lunge
10 Burpee
30 Pushup
10 Burpee
40 Situp
10 Burpee
50 Air Squat

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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