Friday: 111717 (2-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 80%x(1+1)x5-10

ME Upper:
Back Squat: Find 1RM

MetCon:
3 RFT:

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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

Post time and total number of rounds to comments:

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

Sunday: 091717 (3-6)


Warm-up:

Warm-up:
10 minute Easy Run

Weightlifting/Monostructural:
MetCon:
EMOM 10:

3 Back Squat (70% of 1RM)
5 Burpee

Post total number of rounds completed to comments:

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

Wednesday: 090617 (2-7)


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 Ring Dip
4 Back Squat (80% of 1RM)
200m Run

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Cool-down:
10 minute Easy Run

Monday: 082117 (1-3)


Warm-up:

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

Monostructural/Gymnastic/Weightlifting:
MetCon:
AMRAP 10:

200m Run
5-10 Ring Dip
6 Back Squat (70% of 1RM)

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run