Posts Tagged ‘Knees-to-Elbow’


4 RFT:

10 Chinup
10 Dip
400m Run
10 Jumping Air Squat
10 Knees-to-Elbow

(Recover to 75% before each run)

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5 RFT:

5 Pullup

10 Knees-to-Elbow

20 Pushup

30 Walking Lunge

400m Run

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Tuesday: 073118

Posted: July 30, 2018 in MetCon
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Warm-up:

MetCon:
Amrap 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 10 Front Squat

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Monday: 043018 (3-1)

Posted: April 29, 2018 in Uncategorized
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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 –

Sunday: 110517 (1-3)

Posted: November 4, 2017 in MetCon
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Warm-up:

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

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

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

Monday: 160822 (1-3)

Posted: August 21, 2016 in Uncategorized
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Warm-up:

Strength:
Back Squat: Work up to x10 @9 RPE

MetCon:
AMRAP 20:

400m Run
10 Knees-to-Elbow
10 Back Squat (Use 90% of above)

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Thursday: 130307 (4-3)

Posted: February 28, 2013 in MetCon
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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

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

See EXERCISE PAGE for list of Exercises.