Wednesday: 071818 (1-2)


Warm-up:

MetCon:
5 RFT:

Assistance: 5 Front Squat
Gymnastic: 10 Box Jump

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Saturday: 130629 (5-5)


WEEK 5: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
Alternating Tabatas:

Walking Lunges
Box Jumps 24/20″
Burpees

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Friday: 130621 (4-5)


WEEK 4: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
3 RFR:

1 minute Hovers, V-Ups, Bicycles (Alternate each round)
1 minute Box Jumps 24/20″
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Strike Combo (Jab, Jab, Cross, Hook = 1 rep)
1 minute Rest

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Sunday: 130609 (3-1)


WEEK 3: Day: 1

ME Lower:
1. Box Squats (Bands up): Find 1-3RM (#)

Accessory:
2. Lower Back/Glutes/Hamstrings Exercise
3. Hamstrings Exercise

MetCon:
“Rahoi”

AMRAP 12:
12 Box Jumps 24/20″
6 Thrusters 95/65#
6 Bar Facing Burpees

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise