Thursday: 102016 (1-2)


Warm-up:

Primary Bench: (Pick One) Work up to x2-6 @9 RPE
1-3 Board Bench Press:
Bench Press:
Floor Press:
Press:
Push Press:

MetCon:
4 RFT:

1. Primary Squat Assistance: (Pick One) Work up to x6-15 @8 RPE (Repeat)
Bulgarian Split-Squat:
Lunge:
Step-up:
2. 5 reps (Above Strength Exercise) (Use Calculator below to determine weight to use)

Post time and loads to comments:

spd-crossfit-calculator-metcon

Saturday: 151017


Primary Bench:
70-80%x3-6 (12-24 total reps)
Bench Press:

Secondary Bench: (Pick One)
70-80%x3-6 (12-24 total reps)
Close-Grip Incline Bench Press:
Press:
Push Press:

Conditioning: (Pick One)
Long Run: 5-7 Miles (Stop when form/pace deteriorates)
Steady-State Run: 3-5 Miles (Stop when form/pace deteriorates)

Tuesday: 151013


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Saturday: 151010


Primary Bench:
70-80%x3-6 (12-24 total reps)
Bench Press:

Secondary Bench: (Pick One)
70-80%x3-6 (12-24 total reps)
Close-Grip Incline Bench Press:
Press:
Push Press:

Conditioning: (Pick One)
Long Run: 5-7 Miles (Stop when form/pace deteriorates)
Steady-State Run: 3-5 Miles (Stop when form/pace deteriorates)

Tuesday: 151006


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)

Tuesday: 150929


Primary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Bench Press (Touch-and-Go):
Incline Bench Press:

Secondary Bench Supplement: (Pick One)
60-70%x4-8 (16-32 total reps)
Close-Grip Bench Press:
JM Press:
RS Press:

Conditioning: (Pick One)
Intervals: 8-16x200m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 4-8x400m (1:1 rest) (Stop when form/pace deteriorates)
Intervals: 2-4x800m (1:1 rest) (Stop when form/pace deteriorates)
Tempo Run: 1-2 Miles (Stop when form/pace deteriorates)