Posts Tagged ‘Russian Twist’


800m Test. Warm-up and run one 800m Run for time. Rest as needed. Then…

For Time:

1600m Run
Complex (x10)
1600m Run

(Recover to 75% before each run)

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Complex:
5 Close-Grip Pushup
10 Walking Lunge
15 Russian Twist

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6 RFT:

400m Run
10 Squat Thrust
25 Russian Twist
25 Lying Leg Raise

(Recover to 75% before each run)

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6 RFT:

400m Run
25 Double Under
25 Russian Twist
25 Lying Leg Raise

(Recover to 75% before each run)

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Friday, June 1, 2012

Posted: June 1, 2012 in MetCon
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WEEK 3: Day: 4

ME Lower Body:
Box Squats (Bands down): Find 1RM

Assistance:
Box Squats (Bands down): 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
4 Rounds For Time:

15 Kettlebell Swings 1.5/1 Pood
15 Power Cleans 95/65#
15 Box Jumps 24/20″

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Post WOD:
75 Russian Twists

Thursday, May 24, 2012

Posted: May 24, 2012 in MetCon
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WEEK 2: 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:
5 Rounds For Time:

3 Shoulder to Overhead 115/85#
6 Pullups
9 Burpees

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Post WOD:
75 Russian Twists


WEEK 1: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 40% of 1RM x 2 reps x 10 sets (#)

Assistance:
Speed Pulls (With Average Band): 40% of 1RM x 2 reps x 8 sets (#)

MetCon:
AMRAP 12:

12 Front Squats 95/65#
12 Box Jumps 24/20″
24 Double Unders

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Post WOD:
75 Russian Twists (25# Slam Ball)

Speed Pulls:

Friday, December 16, 2011

Posted: December 16, 2011 in MetCon
Tags: ,

ME Lower Body:
Box Squats: Find 1RM

Compare to: Friday, November 18, 2011

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Glute Bridges: 3×15-20

3 Rounds of:
30 Situps
30 Russian Twists
15 Leg Raises