Posts Tagged ‘Lying Leg Raise’


6 RFT:

400m Run
10 Squat Thrust
25 Russian Twist
25 Lying Leg Raise

(Recover to 75% before each run)

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6 RFT:

400m Run
25 Double Under
25 Russian Twist
25 Lying Leg Raise

(Recover to 75% before each run)

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Friday: 102717 (1-10)

Posted: October 26, 2017 in MetCon
Tags: , , ,

Warm-up:

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

MetCon:
3 RFT:

Monostructural: 800m Run
Gymnastic: 3 AB Circuit (10 Lying Leg Raise + 10 Windshield Wiper + 10 Lying Bent Leg Raise)

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

Tuesday, December 20, 2011

Posted: December 20, 2011 in MetCon
Tags: ,

DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Seated Good Mornings: 3×8-12 (#)

3 Rounds of:
10 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises


DE Lower Body:
Speed Squats @40% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Barbell Glute Bridges: 3×8-12 (#)
A3: Seated Good Mornings: 3×8-12 (#)

3 Rounds of:
15 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Good Mornings: 3×8-12 (#)
A2: Barbell Glute Bridges: 3×8-12 (#)
A3: 45-Degree Hyperextensions: 3×8-12 (#)

3 Rounds of:
15 Situps
30 Windshield Wipers
15 Lying Leg Raises


ME Lower Body:
Front Squats: Find 1RM

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Pull Throughs: 3×8-12 (#)
A3: Seated Good Mornings: 3×8-12 (#)

3 Rounds of:
15 Cable Crunches
15 Oblique Cable Twists
15 Lying Leg Raises