Posts Tagged ‘Alternating Split Lunges’


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


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises

Cool-down:
1600m Easy Run


Warm-up:
1600m Easy Run

Strength:  (3x max reps)
Chinups
Ring Dips
Alternating Split Lunges
Situps
Glute Hamstring Raises

Cool-down:
1600m Easy Run


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


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


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


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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4 RFT:

800m Run
6 Chinup
12 Ring Pushup
18 Alternating Split Lunge

(Recover to 75% before each run)

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For time :

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

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Alternating Tabata:

Ring Row

Ring Dip

Alternating Split Lunge

Situp