Wednesday: 080917 (1-3)


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

MetCon:
AMRAP 10:

200m Run
10 Ab-Wheel Rollout
10 Kettlebell Swing (53/35 Pood)

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

Post time per round to comments:

Friday: 130621 (4-5)


WEEK 4: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
3 RFR:

1 minute Hovers, V-Ups, Bicycles (Alternate each round)
1 minute Box Jumps 24/20″
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Strike Combo (Jab, Jab, Cross, Hook = 1 rep)
1 minute Rest

Post reps to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

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 (#)

Wednesday: 130320 (1-8)


WEEK 1: Day: 8

Olympic Weightlifting:
Cleans: 8×3 @ 55% 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:
5 RFT:

1 minute Row for Calories
1 minute Medicine Ball Cleans 20/15#
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Rest

Post reps to comments:

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

Monday: 130311 (4-7)


WEEK 4: Day: 7

DE Lower Body:
Paused Speed Squats: 8×3 @ 55% of 1RM (#)

Accessory:
Lower Back Exercise: Work up to a Heavy 3-5 (#)
Hamstrings Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Quads Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
3 RFT:

5 Curtis P’s 95/65#
10 Box Jumps 24/20″
15 Kettlebell Swings 1.5/1 Pood

Post time to comments:

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

See EXERCISE PAGE for list of Exercises.

Thursday: 130307 (4-3)


WEEK 4: Day: 3

ME Lower Body:
Deadlifts: Find 1RM

Accessory:
Quads Exercise: Work up to a Heavy 3-5 (#)
Hamstrings Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Lower Back Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
5 RFT:

10 Burpee Box Jumps 24/20″
10 Kettlebell Swings 1.5/1 Pood
10 Knees-to-Elbows

Post time to comments:

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

See EXERCISE PAGE for list of Exercises.

Saturday: 130223 (2-7)


WEEK 2: Day: 7

DE Lower Body:
Paused Speed Squats: 8×3 @ 55% of 1RM (#)

Accessory:
Lower Back Exercise: Work up to a Heavy 3-5 (#)
Hamstrings Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Quads Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

10 Dumbbell Walking Lunges 55/45#
10 Kettlebell Swings 1.5/1 Pood
10 Knees-to-Elbows

Post total number of rounds to comments:

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

See EXERCISE PAGE for list of Exercises.