Tuesday: 052218 (2-2)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –

ME Lower: Find 1RM
Box Squat (Bands) –

Assistance: 2-4 sets x 6-15+ reps
Pullup –

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Tuesday: 051518 (1-2)


Warm-up:

DE Upper: 8-10 sets x 3 reps
Speed Bench (Bands) –

ME Lower: Find 1RM
Box Squat –

Assistance: 2-4 sets x 6-15+ reps
Pullup –

Monday: 111317 (2-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

ME Upper:
3-Board Bench Press: Find 1RM

MetCon:
3 RFT:

Pullup
3 Snatch Complex (Power Snatch + Overhead Squat + Snatch-Grip Push Press)

Post time to comments:

Thursday: 110917 (1-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x10

MetCon:
3 RFT:

Pullup
Reverse Lunge
AB Circuit

Post time to comments:

Monday: 110617 (1-1)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Snatch: 75%x2x10

ME Upper:
Wide-Grip Bench Press: Find 1RM

MetCon:
3 RFT:

200m Run
Pullup
Ring Dip

Post time to comments:

Saturday: 110417 (1-2)


Warm-up:

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

MetCon:
3 RFT:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 20 Kettlebell Swing (1.5/1 Pood)

Post time to comments:

Tuesday: 102417 (1-7)


Warm-up:

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

MetCon:
AMRAP 20:

Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)
Weightlifting: 6 Snatch (135/65#)
Monostructural: 30 Double Under

Post total number of rounds to comments:

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

Tuesday: 100317 (2-2)


Warm-up:

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

MetCon:
3-4 RFT:

Gymnastic: Pullup
Monostructural: 800m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Wednesday: 092717 (1-3)


Warm-up:

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

MetCon:

Weightlifting: Bench Press (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Pullup
Monostructural: 300-600m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Monday: 091817 (3-7)


Warm-up:

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

Gymnastic/Weightlifting/Monostructural:
MetCon:

AMRAP 10:

5-10 Pullup
4 Press (80% of 1RM)
200m Run

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run