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

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Friday: 100617 (2-5)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Deadlift (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Reverse Lunge

Post time and total number of rounds to comments:

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

Friday: 090117 (2-2)


Warm-up:

Warm-up:
10 minute Easy Run

Gymnastic/Weightlifting:
MetCon:
3 RFT:

10-30 Pushup
10 Reverse Lunge (75% of 1RM)

Post time comments:

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