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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Friday: 062918 (2-7)


Warm-up:

MetCon:
AMRAP 20:

Gymnastic: 10 Glute Hamstring Raise
Weightlifting: 3-6 Snatch (75% of 1RM)
Monostructural: 400m Run

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Friday, June 8, 2012


WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Sumo Deadlifts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatch 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post WOD:
Choose one of the following (add weight or resistance as necessary):

50 45-Degree Hyperextensions
50 Back Extensions
50 Banded Good Mornings
50 Glute Bridges
50 Glute Hamstring Raises
50 Pull Throughs
50 Reverse Hyperextensions