Sunday: 070118 (2-9)


Warm-up:

MetCon:
1-2 reps x 4-10 total reps @95% of 1RM:

Weightlifting: Back Squat

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Thursday: 062118 (1-11)


Warm-up:

MetCon:
AMRAP 20:

Weightlifting: 2-4 Back Squat (80% of 1RM)
Monostructural:
400m Run
Gymnastic: 10 Ring Dip

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Thursday: 102617 (1-9)


Warm-up:

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

MetCon:
Find 1RM:

Weightlifting:
Powerlifting Total:
Back Squat
Bench Press
Deadlift

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

Saturday: 100717 (2-6)


Warm-up:

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

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Ring Dip
Monostructural: 300-600m Run

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Cooldown:
10 Minute Easy Run

Saturday: 093017 (1-6)


Warm-up:

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

MetCon:

Weightlifting: Back Squat (2-4 reps x 10-20 total reps x 80% of 1RM)
Gymnastic: Ring Dip
Monostructural: 200-400m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Tuesday: 092617 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Ring Dip

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride