Tuesday: 070318 (2-11)


Warm-up:

MetCon:
AMRAP 20:

Weightlifting: 2-4 Clean + Jerk (80% of 1RM)
Monostructural: 400m Run
Gymnastic: 5 Pull-up

Post total number of rounds to comments:

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Monday: 062518 (2-3)


Warm-up:

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 AB-Wheel Rollout
Weightlifting: 3-6 Bench Press (70% of 1RM)

Post total number of rounds to comments:

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#)

Post total number of rounds to comments:

Cooldown:
1-Mile Easy Run

Sunday: 110517 (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: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

Post total number of rounds to comments:

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

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

Post total number of rounds to comments:

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

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#)

Post total number of rounds to comments:

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

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

Post total number of rounds to comments:

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

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run