Posts Tagged ‘Step-up’


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

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Sunday: 061718 (1-7)

Posted: June 16, 2018 in MetCon
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Warm-up:

MetCon:
AMRAP 20:

Gymnastic: 10 Step-up
Weightlifting: 5 Deadlift (75% of 1RM)
Monostructural: 400m Run

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Tuesday: 130528 (1-5)

Posted: May 19, 2013 in MetCon
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WEEK 1: Day:5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
5 RFT:

10 Step-ups 35/25#
10 Burpees

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Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Tuesday, June 26, 2012

Posted: June 13, 2012 in MetCon
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WEEK 3: Day: 2

DE Lower Body:
Speed Squats (With Chains or Minibands): 50% of 1RM x 2 reps x 10 sets (#)

RE Lower Body:
A1: Step-ups: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)
B1: Banded Good Mornings: 3×15-20
B2: Weighted Russian Twists: 3×15-20 (#)

Optional MetCon:
AMRAP 10:

15 Overhead Walking Lunges 35/25#
12 Box Jumps 24/20″
9 Kettlebell Swings 1.5/1 Pood

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Optional Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)

Friday, May 4, 2012

Posted: May 4, 2012 in MetCon
Tags: , , ,

WEEK 2: Day: 4

ME Lower Body:
Good Mornings (Bands up): Find 1RM

Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)

MetCon:
“Annie”
50-40-30-20-10

Double Unders
Situps

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Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)

Tuesday, December 20, 2011

Posted: December 20, 2011 in MetCon
Tags: ,

DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Seated Good Mornings: 3×8-12 (#)

3 Rounds of:
10 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises