Posts Tagged ‘Knees-to-Elbow’


5 RFT:

5 Pullup

10 Knees-to-Elbow

20 Pushup

30 Walking Lunge

400m Run

Post time to comments:

Advertisements

Warm-up:

MetCon:
Amrap 20:

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

Post total number of rounds to comments:


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 –


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#)

Post total number of rounds to comments:

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


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)

Post total number of rounds and load to comments:


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.


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.