10.23.17

Warm up

30 non-stop nose breathing burpees

Row 600

Bike 1 mile

Mobilize

A) class

B) 4x

10 jumping lunges

400 m run

10 jumping lunges

Rest :90

Run 400 m

Rest 2 min

C) 3 rounds

15 v-ups

20 alternating db push press heavy/heavy

40 Plate ground to ovhd’s 25/15

Rest 1 min

D) bench press

4×8-10

Monday October 23, 2017

Skill: 2 deadlifts +1 power clean(linked)

Workout:

50 kb swings 70/53

35 box jump overs 24/20

20 power cleans 135/95

35 box jump overs 24/20

50 kb swings 70/53

10.21.17

Warm up

Run 1 mile

Mobilize

A) 12 min EMOM

Even: 5 back squats

Odd: 15 ghd sit-ups

At 12 minutes:

3 rounds

21 cal row

15 burpees

9 hang power cleans 225/155

B) gymnastics or up to 1 hour of gymnastics/gymnastics weakness work

Accessory

4 rounds NFT

30 hip ext

2/1 pegboard

10.20.17

Warm up: athletes choice

Mobilize

A) class

B) 4 rounds

3x400m at 5k w/ 30sec rest

5min between rounds.

Friday October 20, 2017

Partner NUTTS

30 minute AMRAP

10 Handstand Push-Ups

15 Deadlifts (250/175 lb)

25 Box Jumps (30/24 in)

50 Pull-Ups

100 Wall Ball Shots (20/14 lb)

200 Double-Unders

400 Meter Run (with 45/35 lb plate)