Wednesday: 100417 (2-3)


Warm-up:

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

MetCon:

Weightlifting: Deadlift (1-2 reps x 4-10 total reps x 90% of 1RM)
Gymnastic: Walking Lunge
Monostructural: 100-200m Run

Post time and total number of rounds to comments:

Cooldown:
10 Minute Easy Run

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Thursday: 092117 (3-10)


Warm-up:

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

Monostructural/Gymnastic:
MetCon:

3 RFT:

800m Run
10-30 Walking Lunge

Post time comments:

Cool-down:
10 minute Easy Run

Saturday: 130629 (5-5)


WEEK 5: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

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

MetCon:
Alternating Tabatas:

Walking Lunges
Box Jumps 24/20″
Burpees

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

Tuesday, May 22, 2012


WEEK 2: Day: 2

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

Assistance:
Speed Pulls (With Average Band): 45% of 1RM x 2 reps x 8 sets (#)

MetCon:
5 Rounds For Time:

10 Squat Thrusts
20 Walking Lunges
30 Double Unders

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Post WOD:
50 V-ups

Tuesday, January 3, 2012


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

Assistance:
A1: Deadlifts: 3×8-12 (#)
A2: Oblique Cable Twists: 3×8-12 (#)

MetCon:
3 Rounds of:

10 Burpees
15 Slam Balls 20/14#
20 Walking Lunges 35/25#

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