Warm-up:
Dynamic stretching
1600m easy run w/4x100m sprints
MetCon:
5 RFT:
10 Ring Rows
10 Ring Dips
400m Intervals (slightly slower than sprints)
20 Alternating Split Lunges
20 Bicycles
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Cool-Down:
Post workout stretching
Posts Tagged ‘Alternating Split Lunges’
Thursday: 200402
Posted: April 1, 2020 in MetCon, Speed WorkoutTags: 400m Intervals, Alternating Split Lunges, Bicycles, MetCon, Ring Dips, Ring Rows, Speed Workout
1
Thursday: 111419
Posted: November 13, 2019 in StrengthTags: Alternating Split Lunges, Chinups, Glute Hamstring Raises, Ring Dips, Situps, Strength
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 120719 (3-4)
Posted: November 6, 2019 in Conditioning, StrengthTags: Alternating Split Lunges, Chinups, Conditioning, Glute Hamstring Raises, Ring Dips, Situps, Strength
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 103119 (2-4)
Posted: October 30, 2019 in Conditioning, StrengthTags: Alternating Split Lunges, Chinups, Conditioning, Glute Hamstring Raises, Ring Dips, Strength, V-Ups
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
V-Ups
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 102419 (1-4)
Posted: October 23, 2019 in Conditioning, StrengthTags: Alternating Split Lunges, Chinups, Conditioning, Glute Hamstring Raises, Ring Dips, Russian Twists, Strength
Warm-up:
1600m Easy Run
Strength: (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Russian Twists
Glute Hamstring Raises
Cool-down:
1600m Easy Run
Thursday: 082919 (3-4)
Posted: August 28, 2019 in MetCon, Stamina WorkoutTags: Alternating Split Lunges, Close-Grip Pushups, MetCon, Stamina Workout, V-Ups
For Time:
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
Complex (x5)
800m Run
(Recover to 75% before each run)
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Complex:
3 Close-Grip Pushup
6 Alternating Split Lunge
9 V-Up
Friday: 082319 (2-5)
Posted: August 22, 2019 in MetCon, Stamina WorkoutTags: 1600m Run, Alternating Split Lunges, MetCon, Pullups, Ring Dips, Stamina Workout
For Time:
1600m Run
Complex: (10 rounds)
5 Pullup
5 Ring Dip
10 Alternating Split Lunge
1600m Run
(Recover to 75% before each run)
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