Friday: 102017 (1-3)


Warm-up:

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

MetCon:
AMRAP 20:

Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)

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

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Monday: 091817 (3-7)


Warm-up:

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

Gymnastic/Weightlifting/Monostructural:
MetCon:

AMRAP 10:

5-10 Pullup
4 Press (80% of 1RM)
200m Run

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Cool-down:
10 minute Easy Run

Thursday: 081717 (1-11)


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

MetCon:
AMRAP 10:

3 Power Clean (135/95#)
200m Run
15 Barbell Pushup

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Cool-down:
10 minute Easy Run

Sunday: 081317 (1-7)


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

MetCon:
AMRAP 10:

5 Ring Dip
10 Overhead Walking Lunge (45/25#)
250m Row

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Cool-down:
10 minute Easy Row

Wednesday: 080917 (1-3)


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

MetCon:
AMRAP 10:

200m Run
10 Ab-Wheel Rollout
10 Kettlebell Swing (53/35 Pood)

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Cool-down:
10 minute Easy Run

Saturday: 080517 (1-3)


Warm-up:
10 minute Easy Run

MetCon:
AMRAP 20:

Curtis P Complex
5 Power Clean
6 Lunge
4 Shoulder-to-Overhead

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

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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