Tuesday: 102417 (1-7)


Warm-up:

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

MetCon:
AMRAP 20:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 6 Snatch (135/65#)
Monostructural: 30 Double Under

Post total number of rounds to comments:

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

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Friday: 130405 (3-8)


WEEK 3: Day: 8

Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Monday: 130401 (3-4)


WEEK 3: Day: 4

Olympic Weightlifting:
Snatches: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
AMRAP 10:

5 Man Makers 35/25#
20 Double Unders

Post total number of rounds to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

Sunday: 130324 (2-4)


WEEK 2: Day: 4

Olympic Weightlifting:
Snatches: 6×2 @ 60% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Burpees
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Double Unders
1 minute Row for Calories
1 minute Rest

Post total number of reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)