Saturday: 102817 (1-11)


Warm-up:

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

MetCon:
AMRAP 20:

Weightlifting: Dumbbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press)
Monostructural: 400m Run
Gymnastic: 10 Ring Row

Post total number of rounds to comments:

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

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Tuesday: 082917 (1-11)


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 Push Press (90% of 1RM)
200m Run
5-10 Ring Row

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Monday, July 2, 2012


WEEK 4: Day: 1

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Upper Body:
Press: Find 1RM

RE Upper Body:
Barbell Rollbacks: 4×5 (#)
B1: Lat Pulldowns: 3×10 (#)
B2: Rear Deltoid Flies: 3×10 (#)

MetCon:
AMRAP 10:

3 Dumbell Cleans 45/35#
6 Ring Rows
9 Pushups

Post total number of rounds to comments:

Thursday, May 31, 2012


WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40% of 1RM x 3 reps x 9 sets (#)

Assistance:
Dips: 3xMax Reps ()

MetCon:
10-9-8-7-6-5-4-3-2-1:

Push Press 95/65#
Ring Rows
Situps

Post time to comments:

Post WOD:
50 Wide Grip Pushups

Thursday, May 17, 2012


WEEK 1: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40% of 1RM x 3 reps x 9 sets (#)

Assistance:
Dips: 3xMax Reps ()

MetCon:
For Time:

15-9-6-6-9-15
Sumo Deadlift High Pull 95/65#
Ring Rows
Knees-to-Elbows

Post time to comments:

Post WOD:
50 Pushups

Ring Rows: