Friday: 100617 (2-5)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Deadlift (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Reverse Lunge

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

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Wednesday: 100417 (2-3)


Warm-up:

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

MetCon:

Weightlifting: Deadlift (1-2 reps x 4-10 total reps x 90% of 1RM)
Gymnastic: Walking Lunge
Monostructural: 100-200m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Friday: 092917 (1-5)


Warm-up:

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

MetCon:

Weightlifting: Deadlift (2-4 reps x 10-20 total reps x 85% of 1RM)
Monostructural: 200-400m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Sunday: 091017 (2-11)


Warm-up:

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

Weightlifting/Monostructural/Gymnastic:
MetCon:
AMRAP 10:

2 Deadlift (90% of 1RM)
200m Run
10-30 Air Squat

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Sunday: 082017 (1-2)


Warm-up:

Warm-up:
10 minute Easy Run

Gymnastic/Weightlifting:
MetCon:
6 RFT:

10-20 Ab-Wheel Curl
5 Deadlift (75% of 1RM)

Post time comments:

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

Friday: 140905 (1-5)


Friday: 140905 (1-5)

Strength: 5×5 (1 Top Set) (RPE 6)
Deadlift:

Assistance A: Pick One (1-2 sets of 2-6 reps)
Deficit Deadlift: (SS/Plyo Exercise):
Opposite Stance Deadlift: (SS/Plyo Exercise):
Rack Pull: (SS/Plyo Exercise):
Speed Pull (Bands or Chains): (SS/Plyo Exercise):

Assistance B: Pick Two (2-3 sets of 6-15 reps)
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Chest Supported Row:
Dumbbell Row:
Kroc Row:

Assistance C: Pick Two (1-2 sets of 6-15 reps)
Barbell Curl:
Dumbbell Curl:
EZ-Bar Curl:
Dumbbell Read Delt Fly:

Friday: 140606 (3-5)


Olympic Weightlifting: 50%x1x5
Power Snatch (RPE 5)

Assistance A: Pick Two (2×2-6)
Hang Snatch Pull
Hang Snatch High Pull
Overhead Squat
Snatch Balance
Snatch Pull
Snatch High Pull

Strength: 50%x1x5
Deadlift (Competition) (RPE 5)

Assistance B: Pick One (2×2-6)
Arched-Back Good Morning
Block Pull (weight on block, 4 and 6-inch blocks)
Deadlift for reps
Deficit Pull (standing on 2-inch block or less)
Non-Rounded Back Stiff-Leg Deadlift (Conventional or Sumo)
Opposite Stance Pull
Rack Pull (both mid-shin and above the knee)
Speed Pull (Bands Down or Chains)
Weighted Pullup

Assistance C: Pick One (2×6-15)
Barbell or Dumbbell Shrug
Barbell Row
Close-Stance Squat
Chest-Supported Row
Kroc Row
Leg Press
Pause Squat
Wide-Stance Box Squat