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Wednesday: 130116 (2-3)
WEEK 2: Day: 3 Olympic Weightlifting: Light Olympic Weightlifting Practice. Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon:...
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Friday: 130201 (4-1)
WEEK 4: Day: 1 ME Upper Body: Press: Find 1RM Accessory: Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#) Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#) Choose one of the...
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Friday: 130215 (1-7)
WEEK 1: Day: 7 DE Lower Body: Paused Speed Squats: 8×3 @ 55% of 1RM (#) Accessory: Lower Back Exercise: Work up to a Heavy 3-5 (#) Hamstrings Exercise: Work up to a Heavy 3-5 (#) Choose one of the...
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Thursday: 130221 (2-5)
WEEK 2: Day: 5 DE Upper Body: Paused Speed Bench: 8×3 @ 55% of 1RM (#) Accessory: Triceps Exercise: Work up to a Heavy 3-5 (#) Back Exercise: Work up to a Heavy 3-5 (#) Choose one of the Following...
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Saturday: 130316 (1-4)
WEEK 1: Day: 4 Olympic Weightlifting: Snatches: 8×3 @ 55% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon:...
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Sunday: 130324 (2-4)
WEEK 2: Day: 4 Olympic Weightlifting: Snatches: 6×2 @ 60% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon: 3 RFT:...
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Monday: 130401 (3-4)
WEEK 3: Day: 4 Olympic Weightlifting: Snatches: 5×2 @ 65% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon: AMRAP...
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Friday: 130405 (3-8)
WEEK 3: Day: 8 Olympic Weightlifting: Cleans: 5×2 @ 65% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon: 3 RFT: 1...
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Thursday: 130530 (1-7)
WEEK 1: Day: 7 DE Upper: 1. Speed Bench: 9×3 (#) Accessory: 2. Press Exercise 3. Back Exercise MetCon: AMRAP 10: 5 Curtis P’s 95/65# 20 Double Unders Post total number of rounds to comments:...
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Saturday: 130615 (3-7)
WEEK 3: Day: 7 DE Upper: 1. Speed Bench: 9×3 (#) Accessory: 2. Press Exercise 3. Back Exercise MetCon: AMRAP 10: 30 Double Unders 5 Clean and Jerks 115/85# Post total number of rounds to comments:...
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Monday: 160829 (1-10)
Warm-up: Skills Practice: MetCon: “Annie” 50-40-30-20-10 Double Under Situp Post time to comments:Filed under: Conditioning, Gymnastic, Skills Practice Tagged: Annie, Double Under, Double Under...
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Saturday: 161001 (3-11)
Warm-up: Strength: Bench Press: Work up to x2 @9 RPE MetCon: 5 RFT: 2 Bench Press (Use 90% of above) 20 Double Under 20 V-up Post time and load to comments:Filed under: Conditioning, Gymnastic,...
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Friday: 060217 (1-3)
Warm-up: MetCon: 5 RFT: 10 Press 95/65# 10 GHD Situp 20 Double Under (Recover to 67% HR after each round) Post time per round to comments:Filed under: Gymnastic, MetCon, Monostructural, Weightlifting...
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Friday: 060917 (1-7)
Warm-up: MetCon: 3 RFT: 5 Deadlift 315/225# 10 Box Jump 24/20″ 30 Double Under (Recover to 67% HR after each round) Post time per round to comments:Filed under: Gymnastic, MetCon, Monostructural,...
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Monday: 082817 (1-10)
Warm-up: 10 minute Easy Run Monostructural/Gymnastic: MetCon: 3 RFT: 50 Double Under 5-15 Ring Pushup Post time comments: Cool-down: 10 minute Easy Run 6 Strides (10 seconds @ max speed) – Rest 1...
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Saturday: 130316 (1-4)
WEEK 1: Day: 4 Olympic Weightlifting: Snatches: 8×3 @ 55% of 1RM (#) Skill Practice: Pick something you are weak at. Core Circuit: Pick 3 exercises and do them in a circuit (10-25 reps). MetCon:...
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Warm-up: Warm-up: 10 Minute Easy Run 3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride MetCon: AMRAP 20: Gymnastic: 3 Bodyweight Complex (5 Pullup + 10 Pushup + 15 Air Squat)...
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