Monday: 021119 (1-2)


EMOM 20:

Gymnastic: 10 Burpee
Weightlifting: 3 Deadlift

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Monday: 072318 (1-7)


Warm-up:

MetCon:
5 RFT:

Strength: 5 Deadlift
Assistance: 10 Glute Hamstring Raise
Gymnastic: 20 Air Squat

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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

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

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

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

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Cooldown:
10 Minute Easy Run