Posts Tagged ‘Pushups’


Warm-up:
1600m Easy Run with 4x100m sprints

MetCon:
4 RFT:

800m Cruise Intervals
10 Ring Rows
20 Pushups
30 Air Squats

(Rest to 75% before and after each Sprint)

Cool-down:
1600m Easy Run

Post total time and distance to comments:


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


Strength:  (3x max reps)
Pullups
Pushups
Walking Lunges
Back Extensions
Glute Hamstring Raises
GHD Situps
Chinups
Ring Dips

Conditioning:
30 minute Easy Run, Bike, or Row


10 RFT:

200m Run
15 Pushup
15 Jumping Air Squat
15 Situp

(Recover to 75% before each run)

Post time to comments:


2 RFT:

1600m Run
Complex (x10)

(Recover to 75% before each run)

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Complex:
5 Ring Row
10 Pushup
10 Step-up


8 RFT:

200m Run
15 Pushup
15 Jumping Air Squat
15 Situp

(Recover to 75% before each run)

Post time to comments:


For Time:

400m Run
Tabata Pullup
400m Run
Tabata Pushup
400m Run
Tabata Jumping Air Squat
400m Run

(Recover to 75% before each run)

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