Thursday: 101917 (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: 10 Ring Dip
Weightlifting: Barbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press) 135/95#

Post time to comments:

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

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Saturday: 100717 (2-6)


Warm-up:

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

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Ring Dip
Monostructural: 300-600m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Saturday: 093017 (1-6)


Warm-up:

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

MetCon:

Weightlifting: Back Squat (2-4 reps x 10-20 total reps x 80% of 1RM)
Gymnastic: Ring Dip
Monostructural: 200-400m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

Tuesday: 092617 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run

MetCon:

Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 75% of 1RM)
Gymnastic: Ring Dip

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: 092217 (3-11)


Warm-up:

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

Weightlifting/Monostructural/Gymnastic:
MetCon:

AMRAP 10:

2 Front Squat (90% of 1RM)
200m Run
5-10 Ring Dip

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Wednesday: 090617 (2-7)


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 Ring Dip
4 Back Squat (80% of 1RM)
200m Run

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Monday: 082117 (1-3)


Warm-up:

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

Monostructural/Gymnastic/Weightlifting:
MetCon:
AMRAP 10:

200m Run
5-10 Ring Dip
6 Back Squat (70% of 1RM)

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Sunday: 081317 (1-7)


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

MetCon:
AMRAP 10:

5 Ring Dip
10 Overhead Walking Lunge (45/25#)
250m Row

Post total number of rounds to comments:

Cool-down:
10 minute Easy Row

Monday: 061217 (1-1)


Warm-up:

ME Upper: Work up to x1 @8 RPE (Repeat) 4-6% Fatigue
Close-Grip Bench Press

Metcon: Work up to x6 @8 RPE (Repeat) 4-6% Fatigue
Barbell Complex

9 Barbell Row
6 Hang Power Clean
9 Front Squat
6 Push Press
9 Good Morning
6 Ring Dip

(Recover to 67% HR after each round)

Post weight per round to comments:

Conditioning:
2k Row