Wednesday: 071818 (1-2)


Warm-up:

MetCon:
5 RFT:

Assistance: 5 Front Squat
Gymnastic: 10 Box Jump

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Monday: 043018 (3-1)


Warm-up:

ME Lower: Find 1RM
Front Squat – Drop Set 80-95% x 2 set x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
Reverse Lunge –
Knees-to-Elbow –

Tuesday: 110717 (1-2)


Warm-up:

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

Weightlifting:
Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 50%x2x10

MetCon:
3 RFT:

Barbell Complex (Barbell Row + Hang Power Clean + Front Squat + Push Press)
Hamstring Curl

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Saturday: 102817 (1-11)


Warm-up:

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

MetCon:
AMRAP 20:

Weightlifting: Dumbbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press)
Monostructural: 400m Run
Gymnastic: 10 Ring Row

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

Thursday: 101917 (1-2)


Warm-up:

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

MetCon:
3 RFT:

Gymnastic: 10 Ring Dip
Weightlifting: Barbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press) 135/95#

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

Friday: 092217 (3-11)


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 Front Squat (90% of 1RM)
200m Run
5-10 Ring Dip

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Cool-down:
10 minute Easy Run

Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

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Conditioning:
2k Row